SQUATS AND MILK!!!
[quote]pat36 wrote:
Stronghold wrote:
binge drinking every 2 weeks is still too much drinking.
Not really, unless you are training for a show. That won’t derail your efforts. Alcohol isn’t that bad for you.
Life’s about balance, there’s more to life than lifting and eating, but not much more.
What you will notice as you get older is this, your alcohol consumption is directly proportional to how many kids you have.
So, what does this mean? When you think you’ve found the right girl, RUN! :)[/quote]
For some people, it doesnt affect them very severely, but for the majority of the population, binge drinking has some very severe side effects even beyond number of unplanned children.
Binge drinking decreases your body’s rate of protein synthesis by something like 60% and has a substantial effect on t levels, not to mention almost completely derailing your sleeping and eating habits for a day or so and dehydrating you.
regardless of whether it effects me or not…
its not a big deal for me, so if I don’t drink at all, I can live with it.
I have a friend who is usually ripped, we did a workout together, he looked fantastic.
we went out, got absolutely trashed, and the next morning, he had a gut… not a definition in site… took 3 days for it get back to normal…so I think I will stay off the booze!
BTW, you need saturated fats…you don’t need to minimize them, you don’t need to overdo it either.
You need some carbs to promote insulin production, which will tell your body to grow.
Read some of the diet programs here on T-Nation. I don’t think any of them advocate a low fat diet.
I’ll just note the ones i think you’re getting hung up over.
[quote]akumaslair wrote:
-
I should consume the protein shake after training with water for fastest absorption
-
I must keep starcy carbs(simple carbs) to an absolute minimum because they turn to fat.
-
I should minimise saturated fats as they will turn/go straight to fat, which will increase my bodyfat
-
I take 2 spoons of olive oil per day to try and top up the calories as its relavitley low in saturated fats… however i would blow up if I drank say 1 bottle per day
[/quote]
7 - don’t worry about that! The digestion speed difference is hardly the difference between a tortoise and a hare! Also i have read that protein is absorbed more fully (actually ingested better) with fats, though i’ve yet to see a study demonstrating that. However consider that it’s the way protein appears in nature (i.e. with fat, consider meat and nuts), hence would have bee the way we evolved to deal with it.
8 - ok, but dont beat yourself up over it!
10 - You dont have to ‘minimise’ them at all, just keep them modest. Going around obsessively trimming steaks and other meat is overdoing it unless your in some contest diet. Don’t get hung up about saturated fat, the body needs it too.
14 - why not just eat a load of olives? If you still quaking at the thought of drinking milk with your protein powder then at least put the oil into your protein drink or on some food!
[quote]akumaslair wrote:
carbs: i am eating approximately the equivalent to 2 slices of bread/1 bowl of rice say twice every 3 days.[/quote]
I’ve just started looking at my diet but to me this sounds like a pretty small ammount of non-veg carbs. You aren’t in a phase of dieting down so I think you can up your starchy carb intake.
- You should drink protein and simple carbs before, during, and after your workout.
the simple carbs keep your insuline high, which stops you from going into a catabolic state. when you are working out this is a good thing (ie muscle growth). when you are sitting in front of TV its bad (ie belly growth).
if you don’t know what sSrge is… look at the side colum of this page —> over there…ok now scroll up… ok you see that bottle that says “Surge” on it?.. now click on it… AH HA its the Biotest store!
Thanks every one for your responses…
Im learning lots…
With regards to trimming fats, reducing simple carbs etc…
to be honest, I am not really getting hung up on them…
I’m really discipined and Ive been busting my ass real hard for the past 3 years, so its not a 1 month thing…
Watching my diet is real easy for me, I would like to get as much of it right from the start in the first shot.
I understand, if I say ate a above average to very high amount of simple carbs. eg. 3 bowels of rice 3 times a day, this would turn into fat and I would gain weight, but it would be the form of fat, and the bf will increase, which is NOT what I want…
so what I am confused and want peoples opinion is, is there a certain number/figure/amount/frequecy for the following to deal with in MY situation
- Sat Fats
- Sugars
- Simple Carbs
One more thing to add…
I just spoke with another fairly knowledgeble guy,
and he basically said that in my current situation, not only do I need to increase protein, increase calroies, minimise cardio, but I have to really go hard on complex carbs eg brown rice, wholemeal pasta, wholemeal bread etc… while minimising simple carbs…
this has also confused me…
I was under the impression that complex carbs have a smaller negative effect compared to the simple carbs…so wouldn;'t the effect be the same ie gain fat if I went crazy on the complex carbohyrates???
People are giving good advice on the diet end. We need more info on your training. What EXACTLY are you doing? All you’ve really said is you train hard 5-6 times a week.
[quote]akumaslair wrote:
One more thing to add…
I just spoke with another fairly knowledgeble guy,
and he basically said that in my current situation, not only do I need to increase protein, increase calroies, minimise cardio, but I have to really go hard on complex carbs eg brown rice, wholemeal pasta, wholemeal bread etc… while minimising simple carbs…
this has also confused me…
I was under the impression that complex carbs have a smaller negative effect compared to the simple carbs…so wouldn;'t the effect be the same ie gain fat if I went crazy on the complex carbohyrates???
[/quote]
No. You need to eat more of everything.
You just need to eat.
/end thread.
Check this out for some sexy tips on bulking:
ok. i will write up the program shortly!!
its all about insuline control/sensitivity.
complex carbs don’t cause as much of an insuline spike as simple carbs, but they still provide lots of energy (not as much as fat though).
You want insuline and protien after you work out, the rest of the day you want to keep your insuline even and regulated, this is why you avoid simple carbs during most of the day, but add them to your workout drinks. This is also why its better to eat six meals a day than three… it keeps your insuline at a stable level. WHen your insuline drops too much, your body goes into ‘shock’ (not literally) and puts yourself in a catbolic state. If your insuline then spikes after this those calories will be stored as fat. This is an evolutionary mechinism to avoid starvation.
similar mechinism… after you physically train the crap out of it, your body wants to build muscle… flood it will nutrients and it will.
anyways, i’m sure everyone has told you this a million times.
what it comes down to, is if what your currently doing isn’t working then you need to DO SOMETHING ELSE.
find a new program, find a new diet plan.
I’d recomend searching Berardi on this site, and reading everything he’s written about gaining weight.
then do one of Christian T’s or Chad Waterbury’s programs… or whoever… Chris Shugart… Dr. Darden… Scott Abel… whichever is the MOST RADICALLY DIFFERENT from what you are currently doing.
thats it. Its up to you man… there are more than enough resources on this site for you to solve your problems.
Your paranoia about saturated fats is unjustified and is holding you back from getting enough calories. This idea that saturated fats go stright to body fat, while other fats do not is ridiculous. Certainly, you should try to maximize the amount of omega3 fatty acids in your diet, because they tend to be scarce in most of the foods we eat, and olive oil is great for cooking and salads, but if you are trying to gain weight, don’t cut the fat off your meat.
You paid for those calories. You need them to grow. Eat them.
[quote]DTLV wrote:
Your paranoia about saturated fats is unjustified and is holding you back from getting enough calories. This idea that saturated fats go stright to body fat, while other fats do not is ridiculous. Certainly, you should try to maximize the amount of omega3 fatty acids in your diet, because they tend to be scarce in most of the foods we eat, and olive oil is great for cooking and salads, but if you are trying to gain weight, don’t cut the fat off your meat.
You paid for those calories. You need them to grow. Eat them.[/quote]
Agreed. Also, I recall reading several studies (I actually did a research paper on the subject in college) that showed a correlation between the amount of fat (saturated in particular) in the diet and the amount of testosterone (I believe it was “free” T in particular) in the body (in males at least).
Basically the studies found that individuals with higher fat intakes had higher testosterone levels than those on lower fat diets. It’s been about 4 years since I wrote that paper, so the details as to why this phenomenon occurs are eluding me at the moment. But in a nutshell it has to do with the fact that Testosterone is a cholesterol based hormone.
[quote]Sentoguy wrote:
Agreed. Also, I recall reading several studies (I actually did a research paper on the subject in college) that showed a correlation between the amount of fat (saturated in particular) in the diet and the amount of testosterone (I believe it was “free” T in particular) in the body (in males at least).
Basically the studies found that individuals with higher fat intakes had higher testosterone levels than those on lower fat diets. It’s been about 4 years since I wrote that paper, so the details as to why this phenomenon occurs are eluding me at the moment. But in a nutshell it has to do with the fact that Testosterone is a cholesterol based hormone.[/quote]
The maintenance of the cell membranes must have priority over hormone secretion perhaps.
[quote]DTLV wrote:
Your paranoia about saturated fats is unjustified and is holding you back from getting enough calories. This idea that saturated fats go stright to body fat, while other fats do not is ridiculous. Certainly, you should try to maximize the amount of omega3 fatty acids in your diet, because they tend to be scarce in most of the foods we eat, and olive oil is great for cooking and salads, but if you are trying to gain weight, don’t cut the fat off your meat.
You paid for those calories. You need them to grow. Eat them.[/quote]
Fair enough… point taken…
but this does not mean I should go out any eat a bucket of kfc every night does it??
I mean just the KFC chicken has high amounts of salt which is negative but it will be high in sat fats and protein…
somehow I don’t think this will sit well with my body…
If eating the KFC every night will get you to gain weight, have at it. That’s not what he’s saying at all and you are going from one extreme to the other.
[quote]akumaslair wrote:
DTLV wrote:
Your paranoia about saturated fats is unjustified and is holding you back from getting enough calories. This idea that saturated fats go stright to body fat, while other fats do not is ridiculous. Certainly, you should try to maximize the amount of omega3 fatty acids in your diet, because they tend to be scarce in most of the foods we eat, and olive oil is great for cooking and salads, but if you are trying to gain weight, don’t cut the fat off your meat.
You paid for those calories. You need them to grow. Eat them.
Fair enough… point taken…
but this does not mean I should go out any eat a bucket of kfc every night does it??
I mean just the KFC chicken has high amounts of salt which is negative but it will be high in sat fats and protein…
somehow I don’t think this will sit well with my body…
[/quote]
This isn’t that tough friend. If you get all the kinds of food you need, including ALL the kinds of fat, there is no reason to avoid saturated fat. It in fact IS preposterous that saturated animal fat will be stored at a greater rate than other kinds, especially if your overall diet is in order. Nutrition is the same as any other aspect of training.
Concentrating on one ingredient to the exclusion of others will work against you. I hate the term “balanced” nutrition because of the way it’s been twisted by the mainstream powers that be, but understood properly, balance is exactly what you need. The right amounts of all the right foods in all the right proportions, this side of counterproductive obsession.
Dead animals are maximum performance muscle building manfood. Avoid them to your own detriment