Terry, i’ve got a question about splenda : is it surely ok for ‘clean eating’ as it contains maltodextrin? I know why they are adding malto (cause the splenda itself would be to sweet?), but still i’m confused.
WHOOHOOOOOOOO!!!
Yeah…I’ll drop it. I liked running in the morning because it was cooler, plus I was motivated. I have a hard time doing it in the evening after a long day at work. I like getting it over with early, but I’m going to quit that to focus on the walking. If I want to, I can always add running sessions during the weekend.
He’s half black lab, quarter dalmatian, and quarter Australian shepherd. He’s a handful. I’ve included an old picture of him, right after we got him (November - my wife & my anniversary present to each other). He turns 1 today, so he’s a lot bigger.
[quote]Tampa-Terry wrote:If you want fast-digesting carbs, I’d go with Surge. I’m not picking slow-digesting carbs on purpose. I’m picking carbs that are starchier in nature on purpose. Starchy carbs have two glucose molecules, both of which can refill muscle glycogen. Fruit, even though it’s a requirement, is not a replacement for the starchy carbs you’re supposed to include in your PWO meal because fruit tends to be higher in fructose, a type of sugar which is processed in the liver and which does not refill muscle glycogen.
And all of that aside, I’d PREFER to see you rotate your starchy carbs – oatmeal, sweet potatoes, yams, whole wheat pasta, brown rice, quinoa, amaranth, Ezekial sprouted breads.[/quote]
I haven’t even heard of half of those things. I will work on incorporating the ones I know, and looking into the ones I don’t know. However, that’s something I could include in my post workout meal right, and not my post workout shake. Both of them, I want a 2:1 ratio of carbs to protein, right?
I have not. I am cheap and that shit is expensive.
So I’m working on tweaking my diet some, and just out of curiosity, what kind of carbs are in milk?
Terry, i’ve got a question about splenda : is it surely ok for ‘clean eating’ as it contains maltodextrin? I know why they are adding malto (cause the splenda itself would be to sweet?), but still i’m confused.
Blinq, the maltodextrin is added in small amounts. A serving is 0 calories and 0 carbs. So enjoy … unless you’re consuming CUPS of the stuff, in which case I’d recommend a little more restraint. (grin)
Yeah…I’ll drop it. I liked running in the morning because it was cooler, plus I was motivated. I have a hard time doing it in the evening after a long day at work. I like getting it over with early, but I’m going to quit that to focus on the walking. If I want to, I can always add running sessions during the weekend.
Another option is to do your HIIT in the morning when it’s cooler (so long as you’ve had something to eat before!) and break up the walking. You could do some walking at lunch and a little more at night, after it cools off. Pick what works for you, Franchise!!!
I haven’t even heard of half of those things. I will work on incorporating the ones I know, and looking into the ones I don’t know. However, that’s something I could include in my post workout meal right, and not my post workout shake. Both of them, I want a 2:1 ratio of carbs to protein, right?
Correct re the 2:1 ratio. By the way, John Berardi will cut the PWO shake in half when he has clients that aren’t losing the weight he wants 'em to lose. You don’t have to give it up. Just letting you know all the many ways diets can be tweaked and adjusted to help you meet your goals.
Have you checked out Chef Lisa Marie’s “Recipes with Pics” thread? She’d be glad to help you with recipes if you ask.
Q. Have you ever TRIED Splenda?
A. I have not. I am cheap and that shit is expensive.
Pretend you’re buying it for your wife. Those calories you save are going to look mighty fine coming off your waistline. (grin)
BTW, you won’t use that much that cost should be much of an issue.
So I’m working on tweaking my diet some, and just out of curiosity, what kind of carbs are in milk?
Lactose.
Thank you for the puppy pics, Franchise!!! (grin) What a great combination of breeds. All three are working dogs and extremely intelligent and have a great work ethic.
So instead of calling it HIIT, you could call it “Puppy Sprints.” (laughing)
Right on.
So, just to put it all together…
10 x bodyweight=2200 cals
This is what you said I should aim for, if I wanted to drop more lbs., based on how my body was responding to 12x bodyweight.
1g protein x bodyweight=220g (880 kcal)
.4g fat x bodyweight=88g (792 kcal)
3 x fruit (80kcal each)=240 kcal
1/2C black beans=114kcal
The total on that is 2,137 calories.
Based on all that, that gives me a little over 800 kcal for carbs (200g) as well as any “extra” protein from my non meat, egg, powders, etc. Correct?
Reading through some of the other threads here has got me thinking again…
Everything we’ve done, is based on my weight being 220 lbs. However it seems some protocols are based on a persons LBM, as opposed to their weight.
Are there any pros/cons to this? Just curious.
Very, VERY nice analysis. It’s really hard to get everything in at a caloric intake of 10xTBW. You really did a nice job of that. Remember, fibrous green veggies are free. Don’t short-change yourself there.
Everything we’ve done, is based on my weight being 220 lbs. However it seems some protocols are based on a persons LBM, as opposed to their weight.
I used to give people requirements of 1.5g of protein per pound of LBM, but that required they get their body fat percentage done. I spent a lot of time explaining to people the different methods and inherent inaccuracy of some of the methods.
Some people worked out at a gym and whoever was there would take the person’s body fat percentage. When using calipers to measure body fat, the equipment has got to be decent (not the plastic ones). Some tests involve a single skinfold measurement next to the umbilicus, which isn’t terribly accurate because people carry their fat in different places.
Then when another, different trainer re-took the person’s body fat percentage, that throws ANOTHER layer of inaccuracy into things … at least for purposes of measuring a person’s progress.
I think what I hated most was hearing that someone had gone UP in their body fat percentage when inches were coming down. I just KNEW it was that the new trainer at the gym hadn’t quite refined his body fat testing technique yet. But try explaining that to the interested party.
Anyway, the whole calculating LBM thing just drove me crazy and made more work for me and made it harder for people to get started.
The pro’s to using LBM, though, are that when people have a high body fat percentage, the calories they NEED to create a slight caloric deficit are based on the amount of LBM they have, not TBW. My work-around for that is that I reduce protein and fat requirements slightly for people carrying higher amounts of body fat.
Hmmm…I’m having problems getting the numbers to come out in a decent manner.
I’m starting with the numbers from above, however I’m deducting 33g protein (usually what I have for dinner and 132 kcal that go with it). That gives me a starting point of needing 187g of protein. Here’s what I’ve got so far:
Item…kcal…pro…fat…carb…remaining
4oz Chkn.184…36…4…0…(1884/151/84/x)
4oz Trky…120…28…2…0…(1764/123/82/x)
1C CotCh.160…28…0…10…(1604/95/82/x)
Tuna…150…33…1…0…(1454/62/81/x)
6 Egg W…99…21…0…2…(1355/41/81/x)
ON Whey…120…24…1…3…(1235/17/80/x)
-OK, so that takes care of my protein, almost)
2T EVOO…239…0…27…0…(996/17/53/x)
2T Flax…260…0…28…0…(736/17/25/x)
Fruitx3…240…0…60…(496/17/25/x)
I used x as a placeholder for the carbs in the the remaining column just because I’m more focused on the other 2 calorie sources & figure those will work themselves out.
So that leaves me with 496kcal, 17g protein, & 25g fat to get, along with some carbs.
Speaking of which, the above doesn’t take into account anything but whey post-workout, so if I add in 8oz milk & 1C oats, I’m at 98kcal remaining. If you include the protein from those 2 things ( which you say not to, correct?) then my total protein intake would be 4g over my needs and I’d still have 20g of fat possible, but how would I get that with only 98kcal left???
Of course, we only accounted for the protein in my dinner, and I’m sure there’d be a salad or something, as well as the broccoli & spinach in my normal daily routine which would probably eat up the majority of those other calories too.
So what do you think - am I worrying about the small stuff too much, and should just use those protein numbers as well as the other items, or do you have an idea for a possible tweak?
Thanks.
EDIT: Shit. I totally spaced & left out my 1/2 C black beans. That’s another 114/20/0/8 that I didn’t account for, which would put me over my limit.
Franchise, the problems you’re having are normal. It’s hard to get x grams of P, F and C to match up with the number of calories you’re allowing yourself.
The way I do it is I START with a caloric cap. In your case it’s 10xTBW. Next, just theoretically, I decide how many grams of different things I’m going to allow. I always start with P and F and then decide how much fruit and PWO carbs and beans I’m going to allow. I’ll nip away at some of the things until IN THEORY I’ve got things where I want 'em.
The problem is that when you start putting a REAL diet/plan together, the numbers don’t add up. Am I right? (grin)
Once I’ve set numbers for myself (or for someone else) as part of hitting a mutliple of body weight, I don’t sweat whether the match up or not. Here are your numbers:
Protein = 220g = 880 calories
Fat = 88g = 792 calories
Fruit = 240 calories
Beans = 115 calories
Subtotal = 2,027 calories
Now to figure out the optimal amount of PWO starchy carbs. I’m going to use 7 meals for purposes of calculations. You actually eat more than that, but some of those 7 meals are actually cut in half (the first two meals of the day = 1 meal and there’s another divided meal pre and post workout). But that number 7 is what allows me to calculate your per-meal protein requirements and the amount of starchy carbs you need.
Per meal protein requirements (based on 7 meals) = 31g of protein
PWO Starchy carbs = 60g
The above is a 2:1 ratio of starchy carbs to protein. That’s optimal/ideal.
If you work out 3 days a week, that’s 180g of starchy carbs which equals 720 calories. If you divide that 720 calories by 7 days in a week that averages out to another 103 calories per day.
Grand Total = 2,130 calories + fibrous green veggies (free)
Hit those numbers above and don’t worry if you run over or under on calories. All you have to do is decide how you’re going to divide the items above (fruit and beans) and the macronutrients (P and F) between the number of meals you’re eating.
Franchise, have you ever tried Metabolic Drive? The low-carb version, not the Complete?
Right on. That works for me.
I have not tried that sup yet. I really only use ON Whey & creatine, as well as a multi-vitamin. I just added the BCAA’s & ZMA recently, just to see what happens. Had I been thinking, I would have only added one at a time.
Your supp choices lead me to believe that you’re a bit conservative in that area. Neither one are likely to provide you with something you FEEL (compared to something like Spike or Alpha Male, for example). That doesn’t mean that they aren’t two of the better supps you could have picked.
I think of BCAAs as insurance, and since most most of the general population is low in magnesium and because athletes have even HIGHER demands for magnesium, they’re both all around good things to include into your regimen.
Some day, one day, you really need to try the Metabolic Drive. I just love hearing what people think of it after they’ve been drinking another protein powder for years. (grin)
So last week I just basically screwed around. I turned 30, didn’t hit the gym, didn’t stick to a diet. I don’t mind it, in hindsight. Gone are the days of feeling guilty about screwing up, and now I just re-focus on moving forward.
My wife & I just had all sorts of trouble…plumbing issues, other stuff messing up. Then my birthday hit & everything seemed to smooth out.
This week & next week, I’m on track, as planned. I’m not going to drop my calories as I’m going to focus on the results I’d achieved already and seeing if I can get more out of that plan.
The 3rd week, I’m on vacation. I’ll be camping for a bit, so I’m going to try to do my best to maintain. Usually camping involves lots of protein & lots of beer…so good & bad.
Once I get back from that, I’m planning on trying the AD. Jen Heath’s article on MWA really inspired me, plus now that I see TT’s on it as well, I feel a lot more comfortable with the idea behind it.
I have some other stuff going on in my life right now, that is going to hinder my hitting the gym, and eating well. I think it might be easier to count carbs, than to count fat. Hopefully I’m right.
Franchise, that sounds like a great plan! That’s the nice thing about getting older (compared to our teenage years) … you tend to think about the future and plan strategically.
I know you’ve been going through some ups and downs! Hang in there! And since you know you’re going to be going on the AD, do a search on the 'Net for AD eBook or purchase the updated “Anabolic Solution” on Mauro DiPasquale’s web site … that and read the “My Experience on the Anabolic Diet.”
I’ll help you with numbers when you’re ready. All I need from you is your body weight and maintenance calories.
Well, I’ve been reading the thread here, and “found” a copy of the book online. I’ll print it out shortly, and start going over it.
And as far as ups & downs…I just had a big up. Remember my secret squirrel PM? It happened already!!!
Once I get through the book, I’ll repost what I can in this thread. I’m planning on starting the week of July 28th. By that point I’ll have run out of beans & milk, and can go shopping for new foods. Plus I have that week off from work, so that might make the switch a little easier.
And as far as ups & downs…I just had a big up. Remember my secret squirrel PM? It happened already!!!
(big grin)!!! (clapping)!!!
All I can say is, “Oh, wow!!!”
I’m really happy for you, Franchise.
Tell me that didn’t give your motivation a serious kick in the butt!
Oh, it did…BIG TIME.
Now I’m just trying to take care of things around the house, and am concerned about meeting nutrition goals with that going on.
I’m going to be aiming for keeping all my carbs for dinner…or as close to it as possible. I won’t be counting fiber.
Right now, and like I said, I’ve got a week or so to tweak this before I start, but I’m at:
1 C Broccoli
6oz Chicken Breast
6ea Egg white
3ea Egg yolk
1 Can Tuna
3 C Spinach
1.5 Serving Whey
2ea Pork sausage patties
1 T Flax seed oil
2 T Olive Oil
3 Serving Fish Oil pills
4oz Pork Loin
3oz Cheddar Cheese
2 T Flax seeds
8oz coffee (black)
That’s putting me at:
2274 kcal
137g fat (56%)
14g carbs (26g-12g fiber, 3%)
227g pro (41%)
Of course, none of this includes my dinner (usual franchise-fare).
Also, I am not including any fiber supplement in that, but I’ll probably pick one up too.
How’s that look so far?
The food choices are perfect! But you need to get every one of your 30g of Net Carbs. They’ll keep you out of ketosis.
Add in 1/4 cup of store-bought spaghetti sauce for the lycopene and the rest of it in blueberries to go in your shake.
Give me a scale weight and what your best guess is on maintenance calories, and I’ll show you how I get the numbers.
You will definitely need a fiber supp. Keep increasing the dosage (2 level tablespoons with a tall glass of water with a meal) until you find the right dosage. I buy NOW brand psyllium seed husk in bulk. It’s pretty cheap.
Make sure you grind the flax seed.
Nice choices on good fats and veggies!
I figure I can get 16g of carbs w/ dinner no prob.
My day will probably be:
-coffee, eggs, & sausage, fish oil pills
-pork loin, flax seeds, spinach
-chicken, olive oil, broccoli
-tuna, olive oil, spinach
-whey
-(various dinner) & fish oil pills
-flax seed oil & cheese
The whey will be 1/2 serving before workout w/ bcaa’s, & 1 serving post w/ bcaa’s.
I’ll definitely get a fiber supplement & shoot for 8g per day, putting me at 20g total.
Any particular reason I need to grind the flax seeds & any good way to do it?
You’re probably going to need more than 20g of fiber, but that’s something you can play by ear.
If you don’t grind the flax seeds, the essential fatty acids aren’t made available to the body. I use a little coffee grinder and grind it fresh before use.
Remember to count all carbs, be they liquid or solid. That means count the carbs in the cheese and the sausage if it has any, the flax seeds, spinach, broccoli and whey.
For PWO nutrition, DH (Disc Hoss) recommends …
[i]Periworkout nutrition can be done in many ways:
Cheap and easy:
30-45 minutes prior to workout: Whey concentrate (NO it’s NOT really any slower than isolate but it’s a whole lot cheaper!)
During workout: more of the same. Just make a 40-50g serving and begin sipping half an hour before training and continue throughout.
30-60 minutes post workout, so as to allow some drop in protein synthesis, do another whey shake.
Now THAT is cheap and will get the job done. Feel free to add in BCAA’s, glutamine and or EAA’s at any of the above times. There is a dozen ways to stagger this, but in the end keep it basic and it’ll work.[i]
I will track down a coffee grinder or something, and get those suckers ground.
I did count the carbs in cheese & sausage, per fitday. I didn’t have the items in house, so there may be some variance, once I actually purchase them.
I’d have no problem doing that scheme, but was size is the PWO shake supposed to be? 25g, 40-50g like the pre & during combo shake? I use ON Whey, which has 3g carbs per serving. 1g is from sugar. I’m not sure what the other 2g are, but I doubt it’s fiber.