Hi guys…I’m just crious to and figured i’d do a little investigative work. i was wondering what your carb choices are. I know i try to stick to Low insulin index Low Glycemic index carbs. This leaves me with well oatmeal…I have about 3 cups aday. My other carbs come from Surge, Fiber one and small amounts of fruit. I have some beans sometimes and the rare sweet potato. This is tough because w all know to build muscle we need carbs. Since I’m taking in 225 grams a day…soon to become 260, it gets difficult.especially trying to stop intake after 6pm Also do you guys put ceilings to how much carbs you consume in a sitting . i remember John Berardi listing his carb sources before and saying he avoided alot of different types year round.I would love to hear your input and also would love to hear from the T-staff on their choies concerning carbs and why. thanks, Mike
I use oatmeal and white pasta. Nothing else. Maltodextrin is not easily available in Croatia so I use rice cakes or Kellog’s Smacks after workout.Both score very high on insulin index list. I also have some bananas in my second post-workout meal. I eat 360g of carbs, 300g of protein and 150g of fat daily.On my non-workout days I have three P+C meals,so I stop eating carbs rather early in the day (1pm, my last p+c).On workout days, I have one p+c meal in the morning (before, that meal was my pre-workout meal),all other carbs are ingested after the workout,with p+f meals in-between. As for the ceilings, you noticed I eat 120g of carbs per meal on my non-workout days,which is plenty,but keep in mind that I have my last carb meal around 1pm. That leaves me with almost entire day free of carbs.
I am sorry for this is not an answer to your question, but instead another question: Does anyone know where I can find a good insulin index chart? I have looked everywhere I know and have been unsuccessful. Thanks.
White pastas that are extruded (ie spaghetti, angel hair, linguini) can be fine if they are cooked al dente. Just watch the sauce. Often they are loaded with sugar and corn syrup. If you wanted to one better, get whole wheat pasta. The extra fiber helps to keep it low GI.
Oatmeal, natural unsweetened bran, lots of veggies, natural unsweetened muesli during the day. HighGI disaster-high GI carbs like corn flakes or rice cakes postworkout. You could try brown rice and pasta, but be careful, it wrecks havoc on some people’s insuline response.
Mikey, Mikey, Mikey…I’m the biggest hypocrite there is, so take this with a grain of salt, and realize that I’m just trying to help a T-Brutha out…as I recall, you’re trying to gain some weight. Your carbs seem somewhat low to me, but if that’s what floats your boat then that’s your decision. I wouldn’t be so concerned about cutting off the carbs at a certain time per se, but you know how you respond. As far as carb sources, oats are a bodybuilder’s best friend, and I don’t think you can ever eat enough fibrous veggies. I know JB and John Koenig were big on flax bread as well. I like to throw down some granola in my post-workout feeding also. Other than that, it’s oats, oats, veggies and oats. I do have a cup of brown rice each day also.
As far as a good Insulin Index chart, I came across a decent one–accompanied by a pretty good article–at the link: http://www.theministryoffitness.com/mof/library/articles/article18.htm
I also include brown rice and long grain white rice, both are low on the GI scale (just don’t over cook them). In the “diet manefesto” write up the Chanko diet scored well, and that relies on rice and corn for carbs.
Here are my choices and please give feedback if some of these choices could be better.
Carb sources come from:
- oatmeal (is it OK to add a sweeterner like sweet & low)
- milk/yogurt
- veggies (i.e. zucchini, corn on the cob, basic salads with low fat dressings, asparagus, green beans, broccoli)
- simple carbs include bananas, green apples, raisans, fruit juices. (Only consumed in pre/post workout meal)
Should I make any changes?
Timbo…Hey Hey great to hear from ya buddy. I’m going to eventually bump my carbs up to 260 grams a day. hopefully i’ll get up to 260 carbs 300 protein…and 80 fat. i wanted to drop you a mail about your pic but it totally slipped my mind…damn i could only dream of being that ripped…great work buddy. I shoulda mentioned.i like some low fat granola in my post post meal…do you take Surge or an equivalent pwo? How much have you been gaining? Also what supps are you taking…I just ordered CLA(for partrioning effect) and methoxy7. As for you guys eating pasta and rice…any ill effects? someone had milk bannanas and raisins down pre workout…the problem w these are they are simple and cause high insulin surges…if you can deal with that and they are workig…stick with it. Mike
Thanks for the link Timbo. I can’t believe how low pasta scores on the II. Wouldn’t this along with popcorn (I presumed air-popped) make great carb choices along with oatmeal, bran and some fruit (apples and oranges). Of course Surge post workout and granola a coiuple of hours later with cottage cheese, Advanced Protein and a banana. Why did John Berardi say pasta makes him look smooth. How can this be if it is so low on the II?
Jonathan, I think most people overconsume pasta because it is so calorically dense. Measure out 2 oz of pasta sometimes and see how little that is. I think that is how people get fat, eating too much of a good thing.
Mikey, thanks for the props, T-Fella. It’s not easy work, and all these pats on the ass really make a brutha feel good. I do it up Surge-style…actually following the new research and downing half the serving before and during training and the other half afterwards…then about an hour later comes heaven in a bowl, the granola, cottage cheese and AP…it’s amazing. As far as supps, bro, I don’t mess with too much. Just a hella lot of AP, Surge, Creatine and Glutamine. I feel like I’m becoming a Berardi or a Shugart, ya know, going thru tubs of cottage cheese and AP like nothing. I find I respond better to brown than white rice–either way go with longer grain. But I probably respond to white pasta even better, so you might try it first–or even whole-wheat or spinach pasta. However, oats and veggies make up the majority of my carb intake.
I’m not fussy with carbs to a large degree. I’ll eat anything and everything. Having said that, my main source of carbs comes from milk actually, and I believe lactose is relatively low on the GI. But if I want a bag of jelly beans I’ll eat one. Eat fruit occasionally, but don’t remember the last time I ‘looked’ at a vegetable (please, no lectures on that… I know, and it’s all taken care of). I’m growing very well too. I’ll be on a keto diet (FF) in two days though, so the only thing I need to know about carbs is that I can’t have any… [grin] Cheers.
Nice one Hyok. So it is easy to overconsume when dieting, (presumably low scoring on the Satiety Index) but when bulking (massive eating), it would make a great carb choice - no? Cheers!