I’m working to try and follow John Berardi’s plans. I notice he uses the example of drinking green tea at the coffee house. Is coffee with no sugar and a little half an half going to have bad side effects? I really enjoy a cup every now and then but if sticking with green tea most of the time will help, then I will.
Next question. I can’t get into the gym till about 7 most nights. I’m home by 8:30 and in bed by 10:30. When should I be trying to get my carbs? I normally eat supper before we hit the gym then eat as soon as I am done and normally something small before bed.
Again at this time my meals are not perfect, but I am working on it, I try to get atleast six a day and I want to try and work on the p+f and p+c meals and timing.
Coffee isn’t all bad. There is significant data showing that coffee can reduce insulin sensitivity so I avoid drinking coffee with high carb meals. Coffee does have its good points though, notably that it can help fat mobilization, so drinking coffee before a cardio session could help you use some fat.
I’m also a big fan of JB’s 90% rule. If you really feel like a cup of coffee every now and again then have one!! It really isn’t going to make that much difference.
If I was in your workout situation then I would have some carbs at breakfast. Maybe 75g carbs, 50g protein. I would eat P+F meals from then on up to the workout. I’d have a pre workout drink - I’d start drinking it about 15minutes before the workout and then take gulps (according to that thing in Chris Shugart went to Vegas) during the workout.
I’d have a post workout drink immediately after the workout. Then I’d eat about an hour later (P+C) and then I’d eat again an hour later just before bed - mainly protein - probably cottage cheese. You might want to make up a protein shake to drink in the night WHEN you wake up to go to the toilet. Seeing as you have probably drunk 2 big workout drinks so soon to going to bed then you will have to go to the toilet in the middle of night or you could wet the bed!
That would be how I would structure it anyway, good luck mate
[quote]Breakdown wrote:
Coffee isn’t all bad. There is significant data showing that coffee can reduce insulin sensitivity so I avoid drinking coffee with high carb meals. Coffee does have its good points though, notably that it can help fat mobilization, so drinking coffee before a cardio session could help you use some fat.
I’m also a big fan of JB’s 90% rule. If you really feel like a cup of coffee every now and again then have one!! It really isn’t going to make that much difference.
If I was in your workout situation then I would have some carbs at breakfast. Maybe 75g carbs, 50g protein. I would eat P+F meals from then on up to the workout. I’d have a pre workout drink - I’d start drinking it about 15minutes before the workout and then take gulps (according to that thing in Chris Shugart went to Vegas) during the workout.
I’d have a post workout drink immediately after the workout. Then I’d eat about an hour later (P+C) and then I’d eat again an hour later just before bed - mainly protein - probably cottage cheese. You might want to make up a protein shake to drink in the night WHEN you wake up to go to the toilet. Seeing as you have probably drunk 2 big workout drinks so soon to going to bed then you will have to go to the toilet in the middle of night or you could wet the bed!
That would be how I would structure it anyway, good luck mate
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Thanks that makes sense, I have been eating oatmeal with protein powder most morning or omletes and oatmeal. I’ll try to figure in the pf meals during the day and get most of the carbs after the workout. The drink in the middle of the night is not a bad idea, I do normally get up atleast one time a night already.
How do fruit and veggies figure into the pf meal? In the nutrient timing he writes to eat less than 10g of carbs with pf meals but in 7 habits he says to eat veggies with every meal. Maybe I don’t know how many carbs are in the veggies or how much of them to be eating.
This is all pretty new so I’m on a steep learning curve. I can say with what I am doing already and following Waterbury’s method, I am seeing the best gains of my life.
Don’t include fibre in the 10g of carbohydrates. I don’t know why fibre is classified as a carbohydrate on nutrition labels in the US - it just makes things more compicated! The 10g is a rough figure too - Ive seen JB go up to 15g in the past. I don’t eat fruit with P+F meals because the carbs can soon add up and I eat a lot of fruit in my P+C meals. If I ate them in my P+F meals i’d have nothing left for P+C! In P+F meals i mainly use veggies like spinach, broccoli, cauliflower, sprouts, cabbage, beansprouts, green beans - thats a good list for you to use! Good luck
Let me start by saying
“This is not meant to flame”
OH-oh
Are you guys professional bodybuilders or in any way shape or form powerlifters gearing up for a meet?
Do you really worry this much about what goes in your mouth and when? Drinking a protein drink when you get up to piss at night? Geez, it really isn’t that complicated.
You worry about eating a piece of fruit at a protein meal because it would affect your nect carb meal?
I admire your dedication–I think, but it really is not that big of a deal. Enjoy life you guys. Don’t fret so much about your food. I’m not saying diet/nutrition is not important, but lighten up a little.
You know what, you work out a little late. Have your PWO. Come home and grab a little cottage cheese and go to bed. You know what, you won’t die if right then and there you enjoy a bowl of ice cream occasionally.
I mean really, trying to be so anal is not what this is all about. Yes, you quite possibly may make more gains somewhat faster, but so what. Where are you going? GULP your drink during workout? Good Lord–drink a shake 60 min. or so before workout. Workout. Drink PWO. Enjoy your day and your life.
[quote]Todd S. wrote:
I’m working to try and follow John Berardi’s plans. I notice he uses the example of drinking green tea at the coffee house. Is coffee with no sugar and a little half an half going to have bad side effects? I really enjoy a cup every now and then but if sticking with green tea most of the time will help, then I will.
Next question. I can’t get into the gym till about 7 most nights. I’m home by 8:30 and in bed by 10:30. When should I be trying to get my carbs? I normally eat supper before we hit the gym then eat as soon as I am done and normally something small before bed.
Again at this time my meals are not perfect, but I am working on it, I try to get atleast six a day and I want to try and work on the p+f and p+c meals and timing.
Thanks for any assistance. [/quote]
I like to drink coffee in the morning, especially pre-workout. I like the caffeine boost. There has always been a love/hate relationship with caffeine. Some will say its bad, others swear by it. It wasn’t that long ago, the ECA (Ephederine, Caffeine, Aspirin)stack was huge on everybody’s shopping list. Also, Green Tea has a lot of Caffeine in it depending on which one you buy. If you are worried about Caffeine, make sure your Green Tea is de-caf or you are kidding yourself.
No I am not training for a competition or anything. I’m just trying to maximize the gains I get and honestly I am not going to be that anal. I just want to know how it should be done so I can attempt to be close. I’ve always been a bit chubby and not had too much trouble growing. The problem for me is getting rid of the fat. I am hopping that if I can nail the diet for a couple months it will let me get rid of all the fat and keep most of my muscle.
Too true that life is too short to be too anal, all the time. But from Mon - Fri i am ‘anal’ I’m normally out with friends Saturday night and this usually involves large amounts of beer! So Sunday i really realx on the diet front and eat what i want. If God could take Sunday off then so can i!
As for caffeine - always a small espresso 15 mins before any workout. Used to start the day with one as well, but weaned myself off it and have a green tea instead. Carb timing - get the majority in the two hour window post training and as people have said here ensure you have a decent post workout shake to chow down as soon as you are in the changing room. Mine’s usually a large scoop of whey powder and a similar sized scoop of glucose powder.
Steady on there fella - that really wasn’t too anal - it’s not like the guy or me for that is matter is counting out grapes, eating 0.9 of a banana or weighing everything that gets eaten like I’ve read in some posts. All I said that I thought the guy should do is fill a steamer full of veggies to eat during the day with P+F meals and eat a few pieces of fruit with P+C meals.
[quote]sasquatch wrote:
Do you really worry this much about what goes in your mouth and when?
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I lift weights and eat well - I am more healthy and look better that most of the people I know - I got nothing to worry about :-)!
[quote]sasquatch wrote:
Drinking a protein drink when you get up to piss at night? Geez, it really isn’t that complicated.
[/quote]
Who said that it was!
[quote]sasquatch wrote:
Enjoy life you guys. Don’t fret so much about your food. I’m not saying diet/nutrition is not important, but lighten up a little.
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I’m a student. I’m renting a house near my college with 4 girls. One of them is a model. Students are very experimental. Life is good.
[quote]sasquatch wrote:
GULP your drink during workout? Good Lord
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This was a little joke about Chris Shugarts article about that thing he went to Vegas
[quote]sasquatch wrote:
Enjoy your day and your life.
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I’m seeing my gf for the first time in a week tonight - im going round to her place for dinner… trust me I will!
I agree with the general point that you make - I think its very unhealthy to spend so much time concerned with this stuff and letting it dominate your life when ultimately the extra effort of saving your 0.1 of a banana for later just is going to make a difference. I’m starting to look like I lift weights now and I have more energy and feel so much better now than I did in my early teens - I agree with your point but I think that you picked the wrong guy to make it to!
No intent to direct the post at you except for the fact you made the original post. Meaning, it was more of a general statement as to how this all can be overthought.
If you reread your post you were quite specific–my retort was it doesn’t need to be THAT tight. This, of course, may depend on your goals and ambitions. It also depends a great deal on your priorities. I won’t bash someone who really wants to live that way, but I feel there is more out ther and that was the meaning of my post.
Nothing personal. You may be the BIG DEAL and I don’t want to stand in your way. Hell, somones got to be the next Ronnie C, just not me. All’s good–hope your girlfriend thing worked/works out great.
Are you very familiar with Dr. Berardi’s diet/eating programs? If not, his programs focus on nutrient timing for precision insulin manipulation/management. It is an an extremely effective eating protocol, when followed correctly. If you are too “anal”, and don’t follow the plan, you won’t reap the significant benefits of the program.
I agree that we all should enjoy life, and not worry about minutiae, but I got the impression that you didn’t understand the basis of the questions.
