Dr. Lowery,
If you don’t workout then free radicals are reduced…? From a free radical standpoint these little buggers love exercise to bounce around with the DNA.
Mmmmmno I don’t like where this is going…
ok…maybe this…
Is there any data on which type of exercises produce the most free radicals?
Example: Weight lifting produces more free radicals???
ahh anything really lol
-Get Lifted
Lonnie, I was wondering if you are going to get to USAFMTI’s Question??
Hi fragfeaster,
It depends on which of the many aspects of nutrition and its application are of interest. I’ll assume sports nutrition and underlying physiology are the target, since that’s what most appears around here. A few of my favorite nutrition textbooks that I’ve contributed to in some way or taught from include*:
beginners: Nutrition Now by Judi Brown (Wadsworth); Contemporary Nutrition: Issues & Insights by Wardlaw (McGraw-Hill); Nutrition for Health, Fitness & Sport by Mel Williams (McGraw Hill)
intermediate: Understanding Nutrition by Whitney & Rolfes (Wadsworth); Sports & Exercise Nutrition by William McArdle, Frank and Victor Katch (Lippincott)
advanced: Modern Nutrition in Health & Disease by M. Shills, et al. (Lea & Febiger); Advanced Nutrition & Human Metabolism by James Groff, et al. (West publishing)
For training I love Strength & Power in Sport by P. V. Komi, editor (Blackwell)
For food prep there’s Understanding Food by J. Brown (Wadsworth)
Okay, that’s enough for now.
beef_stew25,
I’m not sure what John said about Stu Phillip’s (et al.) work in that area. I first got exposed to those data back in February of this year (see “Controversy in Canada”).
Nutshell: After decades of swinging, the protein vs. raw kcal debate swings back toward kcal needs as paramount. There are, however, circumstances where just feeding more and more aren’t especially advantageous. I’m of fan of a gram per pound (excessive, perhaps but not detrimentally so).
Dan,
I can’t speak specifically to you but I can say that I’m a fan of oats with added berries, fresh ground flax and protein added - twice daily for breakfast and a mid-day snack (even second breakfast)… Them’s some low glycemic carbs that really stick to the ribs! And this doesn’t call for cutting carbs dramatically per se.
Of course, getting in two apples or pears along with as much variety as possible (veggies, low-fat dairy, etc.) are helpful.
To keep enough fat in one’s diet, I like mixed nuts in the late afternoon(if not allergic!) and olive oil (<30 g fat) at dinner and again at supper a couple hours later. Omega-3 fats from salmon or supplements may also help.
Hope this info. helps!
Everyone bear with me as I frantically stuff my face whilst henpecking at the keyboard here tonight. I must eat!
I, however, am making every attempt to reply in a decent time frame. Bear with me!
So, what are you guys eating this evening?
Did you receive my PM?
What’s for dinner?
Regarding vites/mins/liver tabs/ etc…
I actually just use a generic iron-free “multi” most days. Men don’t usually need supplemental iron. Especially those chowing on meats!( RDA is just 8mg daily vs 18mg/d for (mentruating) women!)
TP, et al. are way more into nano-dispersion and other technologies that up the bio-availability. I’d be open to a solid multi with such enhancements. (Plus it supports this community versus paying the bucks to some company I don’t know.) I currently generally just go with lower (1-2x RDA) doses, repeated if necessary, to address the absorptive efficiancy issue.
[quote]USAFMTI wrote:
I have been waiting for an opportunity to discuss my multi-vitamin questions so here goes…I have spent countless hours trying to find the perfect product.
Does a man avoid iron and if not how much should he take?
How do I get the best absorption? Am I just making expensive pee?
Is liquid really better?
What are the best forms of each vitamin…each mineral? Chelated or not? If the answers exist in the archives, point me in the right direction.
Biotest please, please, please make the perfect multi, I’d buy it and take it for life. Maybe even include some of that nano-dispersion stuff for the nutrients that are more bioavailable that way. What product comes with your recommendations that can hold me over and solve my dilema until Biotest gives in?
One last somewhat unrelated question? Are desicated liver tablets worth the money? Why or why not? [/quote]
So far today…
Groggy Need Food ASAP meal (11:15am)
1 medium apple
1oz 2% milk in coffee
Breakfast (11:45am)
5 egg whites
1 whole egg
1/2 cup spinach (inside omlette)
0.5oz Canadian bacon
1oz 2% milk in coffee
HIIT Cardio
Mid-Afternoon Food Consumption (2:30pm)
1 scoop Low-Carb Grow!
2 Fish Oil Capsules
1oz almonds
Omigod I’m Starving Snack (4:30pm)
10 grapes
1oz Swiss Cheese
3oz Deli Turkey Breast
Dinner Time! (5:30pm)
5 egg whites
1 whole egg
3oz extra-lean ground beef
1/2 cup spinach
1 medium apple
2 Fish Oil capsules
I’m having bountiful mixed veggies (red peppers, broccoli, onions, mushrooms) sauteed with chopped chicken breast and low-fat turkey sausage. Mixed it with a little flax-type pasta.
And you?
Little bit of Tri Tip and a little bit of avocado, and a few fish oil pills. Speaking of which, at what level would you say toxicity of fish oil would be reached? I have heard different opinions of safe/optimum levels, and if @30% of fat intake should be polyunsats, how much of poly’s can safely be Omega 3’s?
I’ve heard you say you take about 3g a day if I’m right. Someone else (Mercola) said 1 capsule for every 10 lbs of bodyweight perday. Thats alot. Also one bottle I bought contains 300/200mg EPA/DHA & and another bottle (not as strong) I think had 180/120mg ratio. But each cap is still worth 1 gram fat. In both cases is the remaining oil polyunsaturated?
Lonnie - how do you feel about cheat meals when trying to achieve a very low BF percentage (say 6-7%).
Right now my diet looks this…
Weightlifting Days - 2000kcal
250g Prot 50%
150g Carb 30%
45g Fat 20%
Non-Weightlifting Days - 1710kcal
200g Prot 47%
70g Carb 16%
70g Fat 37%
It seems cheat meals always throw me off my diet (maybe I’m answering my own question) and I end up overcompensating in the days afterward… hmmm…
[quote]Lonnie Lowery wrote:
So, what are you guys eating this evening? [/quote]
I had 200g grilled chicken breast tossed in light teraiki sauce.
1 cup of quinoa mixed w/ 2 TBSP fresh salsa
2 handfuls of spinach with a splash of olive oil
th_underdog,
With umpteen brands of fish oil supplements, I can’t say what else is in them. Their label and company web site should offer more info/ chemical analysis (HPLC, etc).
But you bring up a good point. With low efficiency (30% n-3 content), taking enough capsules means consuming alot of “stuff” that’s just not what you’re paying for… and may bring risk. In fact it struck me as odd, while hosting a recent thread, that 70% of my wholesale club fish oil is something other than my intended purchase. Even with low toxicity (heavy metal) concern, that seems odd.
Daily dose: You’re going to see wide variations in dose suggestions but with potential for some immune supression beyond what’s intended, reduced clotting beyond what’s intended, etc., I am a moderate. We don’t need 6-10 grams daily. Here’s how I consider it: If we assume a 10-15g daily omega-6 intake, then a 3.0g dose of EPA+DHA (plus 2.5g linolenic acid from 2 Tbsp. flax for a total n-3 of perhaps 5.5g daily) is already a good, high ratio of 3:1 or even 2:1. I wouldn’t want my n-6 to n-3 ratio higher than that.
Okay, Zdrax, you’re last up tonight.
It depends on the magnitude and type of cheating. Perhaps even more so, I consider my mental perception/ intent of the cheat meal.
I prefer taking 4-7 full days every 6-8 weeks and increasing carbs by 50-100% above “dieting level” with mostly healthy foods to restore glycogen reserves and relax mentally a bit. (One can’t reset mentally or physically with one meal or one day of "cheating.) I also back off from the gym (brief sessions, lighter weights, extra off days) and drop all cardio at this time.
Many guys find that they feel like this is “cheating” but in a good way - they just don’t want that greasy fast food anymore. Their tastes have changed somewhat. And they get psychologically reset and hungry for the weights again. It’s a great way to prevent overtraining and stoke the psyche for 6-8 further weeks of leaning out!
Dr. LL, I hear you like glutamine. Is this a slap in the face because I’m Canadian, or do you just not know what you’re talking about?
Thanks
Din din after workout,
Yam cooked
4% beef at 4 ounces
1 cup blueberries
1 cup spinach
1 cup carrots
-Get Lifted
Okay, gettin’ called out.
One last 60 second post.
Dave you know full well that it’s easy to gain 45 pounds of ripped mass in under a month on that stuff! I’m benching 500 after just just looking at a bottle!
But seriously, I think it, and certain other amino acids, may yet have some applications to hard training athletes. We’ll talk in New Orleans, tough guy!