LJ here again…
Tell us about the motorcycles you ride… Do you own any? What’s the deal there???
Jared,
Organic - it would be nice to get everything organic and if you can afford it and can do it day in and day out that’s great.
If not, just get the best foods you can find/afford.
Yes, the soil is depleted. But if you eat enough fruits and veggies your needs will be covered.
And with meat - you don’t really know what you’re getting. Free range might still have antibiotics and growth hormones. Organic might be fed differently…On and on.
I think the bottom line is this -
- Exercise at least 5h per week
- Follow the 7 Habits
http://www.t-nation.com/readTopic.do?id=459493 - Buy the best foods you can afford.
If you do these, you won’t have much else to worry about. There are bad things in this world we can’t control. I’m not about to lose quality of life worrying about them. Instead, I keep my body strong and capable of dealing with them when they arrive.
Oh Yea, Jared.
Foods to avoid (most of the time)
Proteins:
Fatty dairy
Most lunch meat
Large amounts of milk
Large amounts of soy
Carbohydrates:
Regular bread
Added sugar
Most cereals
Soda
Fruit juice
Bagels
Fruit bars
Candy
Fats:
Margarine
Vegetable oil
Corn oil
Heated/fried oil
hiroprotagonist,
If it’s working, keep doing what you’re doing.
The shift from carb to fat utilization is there but it’s not huge.
gar 18,
Here are the symptoms (note that these are mostly non-specific and therefore I recommend subjective symptoms be put aside).
Without a doubt - The best symptom of mercury toxicity - high levels of mercury as assessed in a mercury toxicity test done by your doc!
As far as fish - 3-4 times per week is probably cool. But individual differences do exist in the clearance of all compounds. Some people may be able to eat fish 2x per day. Others 2x per month.
Just get that fish oil (which is much less likely to have high levels of mercury) from capsules.
In a study done on over 1300 patients, symptoms were reported which ranged from:
Neurological Problems such as:
Chronic or frequent headaches
Numbness and tingling anywhere
Dizziness
Ringing or noises in the ear
Tremors in hands, feet, lips, eyelids, tongue
Lowering of pain threshold
Psychological disorders such as:
Irritability
Nervousness
Shyness or timidity
Loss of memory
Inability to concentrate
Mental confusion
Mood changes
Lack of interest in life/hobbies, etc.
Attention Deficit Syndrome or similar problems
Decline of intellect
Loss of self-confidence
Anger and loss of self control
Depression
Crying spells
Anxiety
Drowsiness
Insomnia
Oral Cavity problems such as:
Bleeding gums
Bone loss and loosening of teeth
Foul breath
Excessive salivation
Metallic taste
White patches on the gums and/or cheeks
Chronic inflammation of gums or mouth
Ulcerations
Burning in the mouth or throat
Tissue black pigmentation
Gastrointestinal complaints such as:
Bloating and excessive gas
Abdominal cramps
Constipation or diarrhea
Irritable bowel syndrome
Colitis
Nausea
Loss of appetite
Voracious appetite and obesity
Excessive thirst
Cardiovascular problems such as:
Irregular heartbeat
Feeble and irregular pulse
Alterations in blood pressure
Arterial plaquing.
Inflammatory and immunological problems such as:
Chronic Fatigue Syndrome
Fibromyalgia
Rheumatoid arthritis
Allergies
Sinusitis
Asthma
Muscle weakness and joint pain
Other problems such as:
Excessive perspiration without fever
Low body temperature, sometimes with clamminess
Skin rashes, especially around face, head and neck
Dim or double vision
Hypoxia (lack of oxygen)
Luigi,
My special CNS compounds are going to be kept under wraps for a while longer until I perfect them.
Then I’ll drop em on ya in an article and watch as you guys all go crazy with how effective they are.
Monster…
Other than Power Drive - get 3g tyrosine, 3g piracetam, 1 green tea cap (or 2 servings of the actual tea).
As far as fat cell turnover…if fat is constantly being broken down and rebuilt - you’ve gotta get rid of that fat before it’s rebuilt.
How?
Exercise more!
If the fat that’s been released by the fat cells is scooped up by the muscles and burnt - it doesnt go back to fat cells.
Saiyan
Creatine and protein - they may compete for uptake in the gut - but I’m not totally certain that it’s a big deal.
Here’s a test.
Take creatine with protein.
If you have diarrhea after, then the creatine wasnt absorbed, travelled through the GI collecting water, and lead to your pressure washing of the toilet bowl.
If your toilet is spared, you’re probably ok.
Dave,
You didnt mention your exercise…Without that, I cant comment on your plan.
Here’s what Id do if I were you.
Exercise at least 5 hours per week (mix of low intensity, high intensity cardio and weights).
Print my 7 habits article. Follow them to a T.
Your nutrition plan doesnt look so bad but it does not follow the 7 habits.
Follow them, get 5 hours of exercise per week, ramp your kcal up to 2500 (using the habits still) and then drop them back down (250kcal per 2 weeks) to 1750.
You should be good.
Sasage
I checked your calcs and they look a bit high to me. With the following stats . . .
180 lbs
BF 14%
Activity Level: Light
Protein Intake: High
Training: 60 min Intense Free Weights on training days
Macro Ratios: 40P/30C/30F
Total Calories: 3870
Protein Intake: 387g (/6 = 65g)
Carb Intake: 290g (/3 = 97g)
Fat Intake: 129g (/3 = 43g)
Note that these are just projections or starting points. Generally speaking, if you aren’t growing, slowly start eating more; if you’re getting too fat, eat slightly less. Hence the importance of consistent body comp measurements.
You won’t know if 68g of protein is a stretch until you try it, and if you put on some muscle eating that much, you likely won’t be complaining.
As for flax and oil in the same meal, no problem. Sounds delicious.
And for everyone else who wants to check out their Massive Eating calculations, visit:
http://www.johnberardi.com/updates/july262002/na_masscalculator.htm
Phil
My success with women?
Why, Im hung like an equine animal, of course!
Yustas,
There are no specific guidelines for max fat intake in carb meals or max carb in fat meals. I gave guidelines in the past and everyone gave me flack for it. Bottom line - it’s just bad to eat lots of fat with a PC meal and lots of carbs with a PF meal. So just make reasonable choices. (I know, I know, that’s not specific enough for ya but the truth is - some people don’t have to eat like this at all and still get results - read my massive eating reloaded for specifics).
PW drinks 5 days in a row? No big deal! Your body is supremely glucose tolerant after hard training. So you’re cool.
As far as cooking protein. You might denature a few of the fancy peptides that people think might have some cool properties (and others think might not).
But the protein is still fine. All the aminos are still there and they are the most important thing we need to get in us.
Asim,
Your appraisal that 3100kcal are a ton is not necessarily correct.
3100 to me is low.
Don’t emotionally attach to a specific calorie load. Use a calculator that will determine what your needs really are.
Here’s one…
http://www.johnberardi.com/updates/july262002/na_masscalculator.htm
Climbon,
Again, pre bed meals can be anything that’s slow digesting.
You could have a shake, a chicken breast, a piece of beef, cottage cheese and grow, etc. Seriously, all the cottage cheese and casein discussion was to illustrate that slow proteins are best sometimes. But don’t forget meat, chicken, etc is also very slow!
One simple one is 1 cup milk and a serving of Low-Carb Grow! along with a few fish oil caps.
As far as what to eat when not following “massive eating”, simply use my nutrient timing ideas. Go read the articles to be sure.
As far as carb intake, again, use the nutrient timing ideas. They give you plenty of carbs - when carbs are necessary and best utilized.
As far as figuring out your body fat drop, I’d need to know lots more. I don’t know if it’s the carbs or the calories.
Atreides
I don’t always recommend 5g/kg of protein!
It’s something I play around with sometimes under specific conditions (pepople with high energy needs).
FFBs probably dont fit into this category.
I tend to think my ideas not so radical, really!
Atreides
Ive got a great article coming up on the integration of nutrition and supplements for fat loss. TC has it - it’s up to him when he runs it.
However it’s got some great metabolism boosting strategies (including exercise ones).
People underestimate the value of increasing metabolism with - gasp - exercise.
There are a few components of metabolism
RMR (resting metabolic rate)
TEF (thermic effect of feeding)
PAL (physical activity)
NEAT (non exercise activity thermo)
In the article I talk about ways to get each of them up.
Stay tuned
Andrew,
I dont know where you’d wanna go for a “cutting edge” nutrition program.
There are alot of things to consider.
Personally, I wouldnt even go for nutrition. Id do a biochem undergrad, do a masters in ex phys or nutrition, and a phd in the other you didn’t pick for masters.
Undergrad is such a trade school nowadays that - with nutrition especially - you’re being groomed for a very specific job - clinical dietetics.
I know not who this Carter Schoffer is.
Mufasa,
I believe macro ratios are created post hoc.
Here’s an example.
I write a bunch of diets that get results. After the fact I look for a unifying concept. Turns out my diets have a 40-30-30 ratio. Must be magical. Im in the zone!
Mufasa,
Not to say that the zone doesnt work.
Just that a focus on ratios might not be the best way to focus your energy.
JB