I’m out.
Good luck OP, I gave you a solid plan above.
So, you just prefer whole/single ingredient foods?
In terms of blood sugar and insulin response, white rice and puffed cereal are not much better than pure sugar. In fact, they may have an even greater effect.
*Puffed rice and kamut are some of my favorite carb sources.
Your main source of carbs is rice? You think white rice is more “complex” than fruit? Rice is spiking your insulin way more than fruit. Fruit is mostly fructose; fructose does not directly stimulate insulin and it has fiber.
No problem though you are mixing your simple carbs with…protein and fat.
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For what it’s worth, I agree here. I can’t say mechanistically it’s for sure a higher insulin bump and subsequent crash, but I will be hungrier and sleepier following a meal of chicken breast and rice than a protein shake and an apple, even though the macros are very similar.
I’m also actually in the camp of “it doesn’t really matter” on carb types (directly) for physique goals. I think eventually you get low enough calories you run out of carbs to spare, so it will take care of itself down the road anyway.
I do think it matters for compliance to the diet (but we are assuming that away here), gut health, blood markers, etc. Potentially it could matter for workout performance and recovery, which, over the long term, will have a physique impact. These are all indirect vehicles, though.
A more interesting debate, I think, is how splitting your energetic calories between fats and carbs can impact muscle glycogen stores and physique goals. Sure, you can carb up on show week, but is there a difference in how much fullness you’ll maintain if you’re able to diet on a higher ratio of carbs than fat throughout?
I guess now, I am really just trying to figure out if the sugars from fruits are a bad thing for me, or if I can continue with them and make other tweaks. Please, what’s everyone’s thoughts on the fruit sugars once and for all?
My take is this. If your super low bodyfat all these little things will make a huge difference. If your walking around at 12%+ it’s not gonna make that much difference. Added sugars may.
The only way to find out is to experiment and see what works for you. A bunch of us commented on what works for us. We found this out by trial and error.
If you really want to see how your body reacts to different things, start with a super plain diet for a couple weeks. Add things in and see what happens.
This is what i eat on a training day currently:
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/60g oatmeal
Meal2- 4oz chicken thigh/160g rice
Meal3- 4oz chicken thigh/160g rice/Shake post WO
Meal4- 4oz chicken thigh160g rice
Meal5- 1/2c egg whites/1 slice non fat cheese/2 whole eggs/130g oatmeal/1 fuji apple
Meal6- 70g greek yogurt/2 slices Ezekiel toast
Meals 1-4 and 6 do not change except for subbing oatmeal for Ezekiel toast. Sometimes meal 5 can be less carbs on off days or on wednesdays we usually go for sushi.
I can tell pretty quickly if i eat something out of the ordinary as my body will show mw.
So, me being 14% body fat, the fruit sugars aren’t hurting me/holding me back. Is that what you’re saying?
I’m saying they are not as big of a deal until you are trying to get very lean. Are they holding you back? Very hard to say. If your at a sticking point in your diet then I would change thigs up a bit and see what happens.
Thank you for sharing a detailed outline.
With Meal 3, how are you timing the shake with your meal. Before, during, in place of?
That day i trained earlier than normal.
A normal day has me eating meal4 at 2pm and then at the gym training at 3pm. The shake is consumed around 430pm post WO.
Okay I see, and then Meal 5 sometime after the shake, probably an hour or so? And are you just using a good old whey?
Understood!
Do you suggest removing fruit sugars completely, or opting for fruits with lower sugars than apples, such as strawberries?
Buddy, you’ve got a solid physique. Comparing strawberries vs apples is unnecessary. Have a serving or two of your favorite fruit and call it a day. I put a banana in my oatmeal for breakfast and will add a date or two when I’ve trained that morning, but prefer starches the rest of the day as they sit better.
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Meal5 is at 530-6pm
I use dymatize whey. It has a high amount of protien percentage per scoop size which means not alot of room for BS.
25g protien in a 32g scoop. I try to keep the ratio around 80% of the scoop being protien. Some proteins have horrible ratios and a ton of sugar and other added crap.
10-4. I wasn’t crazy about giving up apples anyways! Thanks!
I am going to swap out my almond butter to lower that fat I consume and sub for tuna. I’ll see where that takes me.
Thanks for taking the time to reply man. This is very similar to how I eat so I appreciate your structure here. Main difference is my schedule requires training before breakfast so I use a little Surge (the other difference is I’m not a competing BBer, nice work!)
Will have to give Dymatize a try. Used it back in the day and it’s good stuff.
Again, try switching it up a bit.
If i’m eating fruit it’s typically an apple or some frozen berries(straw/blue/black)
On that note though, typically if i’m dieting i don’t eat fruits very often and if i do it would be around a cup of frozen berries for my last meal with some yogurt.
Sounds like you’ve got a good plan.
Yeah i would def do a carb drink if training first thing.
I like to have at least 2-3 meals on board prior to training but you gotta do what you can to make it fit in.