Okay I’m in the house over in the ‘Better Body’ section, if anyone has pressing questions (or even totally non-urgent stuff on which to chat.)
LL
Hello:
I cannot get Surge where i reside so I am wondering for post workout is an whey hydrosolate or whey isolate better for me to use. Thanks
Hello Dr. Lowery,
About a month ago I injured my knee box squatting. I have flexibility issues in my groin and hip flexors, so box squatting (about 2 inches below parallel) aggravated the lateral part of my kneecap. Now, when I squat even 2 inches above parallel, I feel pain. This is in my right knee. I’m a lefty. It doesn’t affect any daily activities, only squatting.
My question is: Is this cause for a visit to an orthopedist or should I first try a 4-5 week rest to see how it goes?
deshawn,
I didn’t see your post here. No prob.
I wrote a conference update chock full of whey info. a while back and I’m hoping to see it online soon.
A nice whey hydrolysate (broken down into peptides) or isolate with weakly prepared (half-strength) Kool Aid is one option for many people. In fact, it’s something I still sometimes do.
I also think whey is a great functional food (as is casein) that can be advantageous PRE workouts, as you may already realize.
Engerland66,
Well, to my knowledge there are no physicians (MDs) manning the Forums here. I’m simply an overeducated ex phys. / nutrition Ph.D. type.
But I can tell you that 1.) Box squats have done me in in the past as well (different injury but this can be a brutal movement in general) 2.) It’s always best to get an examination by your doc, even if you’re convinced he’ll give you the ol’ “Well, son… six weeks, no lifting*; ice it and (maybe) take this 'script for ibuprofen… call me if it persists” sermon.
Of course physical therapy may also become an option but if this were my injury, after my MD visit, I would make an effort NOT to allow it to become a chronic inflammatory one. Bite the bullet with time off, anti-inflammatories, religious icing, etc.
I’m hoping to get leaner for summer, but I don’t want to resort to cardio or HIIT other than a day or two of “fun stuff” with friends (swimming, volleyball, etc.). I’m weight training three times per week using heavy weights and low reps.
As for diet, I’ve been trying to cut back on carbs and calories, but I find myself being hungry all the time. Eric Cressey recommended switching to Protein + Fat meals, but I find it hard to make all meals like that, as I like to have my yogurt, piece of toast with breakfast, a couple pieces of fruit and sweet potatoes as my main carb sources.
A typical day would be as follows:
Meal 1: Three eggs, 12-grain toast (1), small glass of OJ
Meal 2: Chicken breast, green veggies, sweet potato and 8 oz yogurt (or other leftovers)
Meal 3: 16oz cottage cheese, fruit
Meal 4: Surge
Meal 5: (same as meal 2, or:) Homemade burritos (on low-carb wheat) with beef, fat-free beans, avocado, lettuce, tomato, low-fat cheese, salsa or whole-wheat pasta with meat sauce, or salmon with veggies and potato, or a variation of the above chicken meal, or beef stew made in the crockpot, or pot roast in the crockpot, or bodybuilder’s chili, etc.
Meal 6: Low-Carb Grow! with natural PB or raw Almonds
I drink water with all meals and all day long. For variety, I may have Crystal light.
So, if I eat what I consider healthy (lean meats, veggies, fruit, low-carb, whole-grain bread/pasta), how can I get leaner without always being hungry and resorting to a low-carb diet???
Current stats: 5’4" and 158lbs ~15-18% bodyfat
Thanks!
Dr. Lowery,
A couple weeks ago I asked you about bean flour. You said to report my experience with it.
I actually made some of my own using lentils ground in a coffee grinder. They came out a little course, but I mixed the “flour” with vital wheat gluten (mostly protein) and water. After baking it made a chewy dense material, that was edible by my standards.
Yes there were gassy side effects, but this was a very cheap organic “protein bar”. I think the wheat and bean protein make a complete protein too.
got_beer?
Hello:
I am using an isolate with some gatorade and a scoop of BCCA’S.Is this good enough. I am also sipping some gatorade with BCCA’S during my workout. What do you think? Thanks
Lonnie, any chance of getting a response in my sulphur fatty acid thread in the diet and supp board from a day or two back?
Thanks a lot.
Couldn’t find you in the BB forum, so I guess I’ll post here and defeat the purpose of this thread 
Just wondering if you had any thoughts on optimum nutrition for women. I follow the advice on this site and I think I’m doing pretty well - I eat 5-6 meals a day, P+C and P+F, getting at least 1g/lbbw of protein, moderate carb and lower fat. I eat pretty clean - oatmeal, egg whites (some yolks), apples, berries, yogurt, lf cottage cheese, salmon, venison, turkey, veggies, Surge, Low-Carb Grow! and I take a basic multivitamin, fish oil, flax oil, ground flax seeds and HOT-ROX.
I plan on reaching my goal weight next month and want to focus on strength after that. Anything I should be aware of and/or do differently? Thanks!
got_beer,
Interesting stuff. I always like to hear about personal experiences like this.
Do you think you’ll continue with it? I still need to get around to using the bags of various bean flours (again, probaly in a mix with whole wheat flour) that I bought at my local health food store.
Nate-Dog,
Well there are so many things left unanswered. I can offer a few tips but this is by no means a real nutrition assessment or even specific to you per se, okay?
Hunger is often reduced by A.) Protein B.) Fiber and C.) Calorie-containing low-G.I. carb meals earlier in the day like oatmeal.
Evening cravings are to be expected as nighttime satiety (fullness, satisfaction) falls significantly at this time. Many guys prepare for this by making sugar free gelatin ahead of time (I’m having some, prepared with Benefiber, as I write!) or having a serving of mixed nuts handy. I personally also eat a heaping ton of veggies most evenngs to fill up, along with lean meat and (~30-50g fat, olive oil, etc.) dinner and supper. Making the veggies attractive is critical to compliance. I’m not talking forced-down grayish canned green beans!
Low-moderate intensity cardio on an empty stomach (say, before breakfast) helps a lot of people too. Walking a dog or just a light walk-jog around the neighborhood can drain calories and may even speed recovery from the weights. Getting kcal balance slightly negative with “cardio” (anywhere from 15-60 minutes most mornings) doesn’t seem to induce the same compensatory cravings as dietary restriction does.
Good luck!
Nate,
Try a search for “Diet Planning for the Long Haul” here on the site, as well.
I put some helpful tips in there, as I recall.
What do you think about Bryan Haycock’s HST? Do you really believe frequent training is the most optimum for hypertrophy like he does? He says that muscle protein synthesis only last for 24-36 hours, and frequent training is the most optimum for muscle growth.
Jilly,
Sex-specific nutrition, now there’s a tall order!
Many of your habits are already the kinds of helpful things most people fail to do. I think the low-fat dairy/ calcium is especially helpful to women from both a fat loss and bone maintenance perspective. (Unless you’re under 30, which would allow for some actual addition to bone mineral content.) Did you know that the term “600 Club” was coined because this is all the Ca++ most US women get? That’s not good with an AI approximately double this intake!
There are issues like iron and soy that differ as well. But you probably already know this, eh?
I know some interesting tricks that friends of mine (women) have done during dieting as well but these are long boring stories that I may one day condense or put nto a PM for ya.
Take care,
LL
[quote]Jillybop wrote:
Couldn’t find you in the BB forum, so I guess I’ll post here and defeat the purpose of this thread
Just wondering if you had any thoughts on optimum nutrition for women. I follow the advice on this site and I think I’m doing pretty well - I eat 5-6 meals a day, P+C and P+F, getting at least 1g/lbbw of protein, moderate carb and lower fat. I eat pretty clean - oatmeal, egg whites (some yolks), apples, berries, yogurt, lf cottage cheese, salmon, venison, turkey, veggies, Surge, Low-Carb Grow! and I take a basic multivitamin, fish oil, flax oil, ground flax seeds and HOT-ROX.
I plan on reaching my goal weight next month and want to focus on strength after that. Anything I should be aware of and/or do differently? Thanks!
[/quote]
Kyubert,
Frequency does supercede duration for strength gains. And strength is one path to more muscle mass. But there’s a ton more to it, as many workouts described on this site can attest! TC once even let me write an article “Follow the White Rabbit” about the intensity vs. volume continuum and where different people fall on it.
Bryan is a smart cookie and his comments on PRO synthesis come right from the literature (Duncan MacDougal, as I recall?)
About the six hour window post-workout.
Let’s say you go through a good full-body workout. You get your Surge in, wait a bit, and then you’ve got your six hours.
I understand you can pretty much stuff yourself silly when bulking (and probably should) as long as your food choices are good. Right?
How about when one is trying to shed some fat? Just how much can one get away with during this six hour window?
Thanks.
deshawn,
Yep, sports drinks and BCAAs are helpful things.
What do you think about Power Butter?
Its ingredients consist of: Peanut Butter, Flax Seed, Flax Oil, Egg Whites, and Omega 3 and 6.
Would this be a good addition to the supplement cabinet?
Thanks for your time!