Nutrition EDU

Discussion in 'Fitness & Nutrition Archives' started by Genghis.Tron, May 9, 2007.

  1. Genghis.Tron

    Genghis.Tron New Member

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    andrew_plamondon is being extremely helpful by organizing all of this information. continue to check back as he will be adding more and more info when he gets time / gets the information. we should all be happy he has done this much.

    this is a fucking vault of info.

    -Maine

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    If you're over 20% BF, just check this video and simply make better food choices.
    http://www.youtube.com/watch?v=iHn871mqM-w




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    There was so much information that I now have to split into multiple post :rofl:


    The same questions come back over and over again so I wanted to make an EDU about it. Feel free to add a comment or PM me if there are mistakes or stuff to add. I might add links to some resources or to my sources, just ask for it and I'll look it up and add it. If there are terms you don't understand, use Google and Wikipedia, this crazy website for geeks (http://web.indstate.edu/thcme/mwking/) THEN ask questions.

    A huge influence on your progress will be your nutrition. Training is usually the one thing people talk about but nutrition is almost always overlooked. People know how many miles per gallon their car does, but now how much cals they have to eat to maintain their weight. Some people can get amazing results in spite of what they’re doing (eating, training, etc). We shouldn’t try to do what they do. Genetics doesn’t mean that you can’t do anything about it, it means that you’ll have to work harder to get it. Part of being what you want to be is doing stuff you don’t really want to do.

    It's also not necessary to get some food every 2-3 hours. As long as you're getting at least 3-4 "feedings" (both meals and snacks) everyday, it's fine.

    Calories : maintaining, gaining or losing weight

    Here is a calorie calculator : http://www.freedieting.com/tools/calorie_calculator.htm#
    Chose the Harris-Benedict equation. I saw numerous studies comparing many equations and the Harris-Benedict one seemed the closest one everytime although it slightly underestimated the calorie needs. It's a good start point though.

    Then, how much to eat will depend on your goals. Use the counter or eat 15 cals/lb, wait for 2 weeks and reassess. If you want to lose or gain weight it hasn't changed, lower this amount by 500 cals every 2 weeks until you lose/gain 1-2 lbs per week. If it's going too fast, adjust by adding or substracting 250 cals.

    Whatever you do, gaining weight is about eating more calories than you expend (cals in > cals out) and losing weight is expending more calories than what you eat (cals in < cals out). The thing is that what we expend (cals out) varies greatly from one person to another and will be influenced by a lot of factors (activity level, genetic differences, metabolism, fidgeting and so on). The trick is to find at what point you gain or lose weight, it will vary from one to another so you'll have to try some stuff and see for yourself.

    Sorry for the small picture. Go there if you want to learn more about energy balance (cals in vs cals out) and how you can play with it : http://www.t-nation.com/findArticle.do?article=05-077-diet

    [​IMG]



    Here are some troubleshooters by Dr Lonnie Lowery

    [​IMG]


    [​IMG]

    If you want to gain weight, it’s a bit trickier. If you’re a skinny beginner, you can probably gain a couple of lbs every month. If you’re a skinny fat beginner though, I don’t think you should use the scale. You could be gaining muscle mass and losing fat while staying at the same weight. Use the mirror, take measurements, take pictures to assess progress.
    Whatever your goals are, adjust your intake to your daily activity level. That means you can take more cals on training days and less cals on off days. It can easily be done by adding a pre/peri/post-workout meal (which will be discussed later).

    Bulking/Cutting


    As a former fat bastard gifted with a slow (efficient) metabolism, I'm not really into the bulking/cutting phases.

    For those who want to gain slowly, eating 10% over maintenance during training days (that's including calories burned during your activities) and 10% under maintenance during off-days can lead to pretty clean gains in the long term. Aiming at 2-4 lbs per month (the higher part is for those new at this) is a good goal. It might seem slow to some people, but over a year, we're looking at 24-48 lbs if you gain all the time, which is pretty good.

    For those who want to gain faster (those who can afford it the most are the skinny guys that always have been skinny, have a really fast metabolism and can go for a long time without eating, it will be a lot easier for them to lose the excess fat), you could aim at 1-2 lbs per week. You could eat the same amount of food everyday if you want, but I would just take out the PWO drink/meal on days off.

    Whatever you do, the excess calories should come from the "energy-providing" macronutrients (fats and carbs, the only usable sources of energy by the body). Protein can stay the same or higher if you want to, but the excess protein will be turned to energy (inefficiently) and it will be a costy source of energy. This process is called gluconeogenesis and only 80% of the energy found in your excess protein will be converted to glucose because of the thermic effect of food. It can be an advantage when dieting though. You could replace some cals from carbs by protein and if you replace 50g of carbs with 50g of protein, your body will only have the energy equivalent of 40 g of carbs (80% of it).

    As far as cutting goes, you just have to lower the carbs a little at first, then fats, until you lose 1-2 lbs per week (that's if you're not overly fat, people over 25-30% of bodyfat can lose way faster).

    Something by Christian Thibaudeau on the subject. Keep in mind the calculations were for him (he was 220-230 lbs at the time) and it's just an example.
    Alternative strategies : calorie/carb cycling
    I think the body has adapted (evolutionary speaking) to some sort of carb cyling : grains weren't available really when they were hunter-gatherers, they had access to some fruits, when they found a tree or a bush that had some. So I guess the body got used to the fact that it had carbs from time to time and that he tried to store this energy in glycogen stores and used supercompensation as a mean to store more energy for high intensity/short duration bouts (my guess is that they didn't jog... they were either walking or running the fuck away from something).

    Example of a plan :
    1 high carb/higher

    Carb : 2 g/lb
    Protein : 1g/lb
    Fats : low
    Calories : higher than maintenance

    3-4 moderate carb days
    Carb : 1g/lb
    Protein : 1g/lb
    Fats : the rest, varies according to calories
    Calories : around maintenance or according to the goals (a little less to lose, a little more to gain)

    2-3 low carb days
    Carb : around 50 g (basically, only non-starchy veggies, low cal and low carb veggies, trace amount as in cottage cheese
    Protein : 1-1.5 g/lb
    Fats : the rest
    Calories : under maintenance (maybe 12*bodyweight)

    Lifting is done while there are carbs, the higher carb day being the one which you want to progress the most or where you train more or a bigger muscle group.

    Carbohydrate loading (or glycogen supercompensation, which is just that glycogen stores store more glycogen than they usually could, check out the part on glycogen in the "carb" post) can happen without any exercise or depleted glycogen store : "In conclusion, these findings showed that combining physical inactivity with a high intake of carbohydrate enables trained athletes to attain maximal muscle glycogen contents within only 24 h."

    Also one can just use a single bout of exercice (a couple of min of exercise with a 30 sec all-out sprint) to elicit a glycogen supercompensation effect afterward : "This study shows that a combination of a short-term bout of high-intensity exercise followed by a high-carbohydrate intake enables athletes to attain supranormal muscle glycogen levels within only 24 h."

    This is why I begin to understand why nutritionist say it's hard to gain weight with carbs unless you get too much of it for a couple of days in a row. In these articles, there was no low level of glycogen. The amount of carb they ate usually turns around 10 times their weight in kg (or around 4.5g of carb/lb). That's a shitload of carb. I saw a study which showed that glycogen supercompensation can't be repeated a couple of days in a row, so a one-time cheat with almost just carbs is not at all negative if you don't repeat it the day after. High GI food is important though, and protein + carb usually leads to a higher GI.

    (I know that the terms used suck as far as evolution goes but it's not the main point).

    Here's a table which compares different diets :

    [​IMG]
     
    Last edited: Dec 31, 2007
  2. Genghis.Tron

    Genghis.Tron New Member

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    MACRONUTRIENT RATIO

    They say weight changes is dictated by calories eating (cals in vs cals out). Apparently, what you win or lose is dictated by your macro breakdown. So the big question is how much protein, carbs, fats should we eat. There are many answers to that question. Once you’ve determined your daily cal intake (cals can be at maintenance or adjusted according to your goals), you can play with the macronutrient ratio.
    Daily intake – cals from protein = cals for energy (carbs + fat)

    There's a lot of talk about those ketogenic diets, CKD (cyclical ketogenic diet), cycling carbs, Zone diet, etc.
    For most of the people here, there's no reason to go all-out on one macronutrient (getting 60% of the energy from either carb, fat or protein). High carb diets usually recommended by nutritionists are also favoring one macronutrient a little too much in my opinion. In the end, all your macros should provide between 20-40% of your cal intake and it will vary in function of how your body reacts to it, your activity level and so on.


    Protein
    (4 cals/g of protein) = 1 g pf protein/lb of bodyweight is a good goal. There is no known risk if you want to go higher though (unless you have a preexisting kidney disease) and there are some benefits but the most important are increased thermic effect of food (which basically means higher metabolism and higher satiety) and positive nitrogen balance (which means eating more protein that your body needs, which is what we want if we want to grow).
    Protein has a really high thermic effect of food (TEF) which means that the body uses a lot of energy to process it. That’s usually linked to greater energy lost (which is one reason why protein is the best macronutrient to get in excess), boosts the metabolism and has been linked to greater satiety.

    The recommended intake for sedentary individual is 0.8g/kg but recent studies suggest that it should be the double (1.6g/kg). The 0.8g/kg recommandations provides enough protein to 98% of the sedentary people and it takes into account the variable quality of the protein. So if one would take only complete protein, it could be a little lower. Studies done in weight training individuals show that there's no additionnal benefit when over 1.8g/kg as far as muscle building goes. 1g/lb is 2.2g/kg, so it should be plenty enough.


    All proteins are not created equal. Animal protein is better than plant protein due to their biological value, among other things (http://en.wikipedia.org/wiki/Biological_value). Some plant protein sources aren't complete either (http://en.wikipedia.org/wiki/Complete_protein).

    [​IMG]
    [​IMG]

    If you're anal about it, again, Alan Aragon's opinion on it (not necessary, it's anal but getting at least 1g/lb is what you should aim for).
    Fats
    (9 cals/g of fat) = We should be getting saturated, monounsaturated and polyunsaturated fats everyday. Satured fat is usually found in meat and dairy, mono in nuts and poly in fish and plants.
    Fat helps with satiety has it slowers gastric emptying : it makes us digest food slowly. It has the worse TEF (about 3% of it is lost to process the fat) : fat is energy and the body is really good at using it.

    Make sure to get a good amount of essential fatty acid (EFA) from your diet (mainly fatty fish) or fish oil supplements if needed (around 1000 mg of omega-3 daily is recommended, pay attention though, 1000 mg fish oil pills usually provide 300 mf of omega-3, which is the amount of both EPA and DHA in the pills). What you want to get is EPA/DHA because the body can use it. ALA (another kind of omega-3 fat which comes from plant sources) isn't readily converted by the body, only about 15%. So don't get most of your omega-3 from plant sources (flax, flax oil, nuts, sesame oil, soy products and so on).

    Some recommend dividing our fat intake equally between the 3, but saturated fat in bodybuilders has been linked to higher test levels so you might want to concentrate on polyunsaturated and saturated fats. Adjust fat intake if your have lipid problems too. The only fat to avoid is trans-fat.
    Total fat intake could be around .5 g/lb of LBM. Note that carb and fat intake should vary based upon individual progress. A greater percentage of carbs and less from fat for those who are lean can't seem to gain weight and a greater percentage from fat and less from carbs for those who can't seem to get lean. Play with the percentage, but try to stay in the 20-40% range for both.

    [​IMG]


    EFAs
    It is recommended that you take a maximum of 2-4g of combined EPA/DHA daily. EPA/DHA comes from animal source, not plant source (such as flax, flax oil and so on).
    Most fish oil caps contain 30% of combined EPA/DHA, so that's about 6-13 caps a day. 4-8 if they have 50% of combined EPA/DHA.
    200 g (9 oz) of uncooked salmon has 5 g.
    200 g of uncooked halibut has 1 g.
    200 g of uncooked shrimps (about 30-40 shrimps) has 1 g.
    1 can of tuna has about 0.5 g.
    1 large omega-3 egg has 0.4 g.



    An article from John Berardi on fat : http://www.t-nation.com/findArticle.do?article=05-087-diet
     
    Last edited: Apr 10, 2008
  3. Genghis.Tron

    Genghis.Tron New Member

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    Carbs
    (usually 4 cals/g of carb) = Setting carb intake is tricky. Some people do well, other not, so you’ll have to adjust your intake accordingly. TEF for carbs is a little higher than with fat which means that the body is not using it as efficiently. “Healthier” food choices usually have more fibers though, and fiber slows nutrient absorption, makes you feel fuller during a longer time, helps you shit nicely, is good for those with lipid problem (as water-soluble fiber absorbs some fat before the body does) and a bunch of other things.
    Starting at 1-1.5 g/lb could be a good idea and adjust your intake from there. You can then balance your energy calories between fat and carbs according to your body’s reaction.

    An article by Lyle MacDonald on carb intake :

    NUTRIENT TIMING

    Alan Aragon’s view on the subject :

    During your workout, there’s an increased blood flow to the muscles being used. Eating before means more nutrients being transported there so that’s why I believe the preworkout meal (or drink) is important. I think during your workout it’s not necessary to get something unless you train for more than 1h or if you’re at a competitive level (or in competition). What matters mostly is the big picture though : strive to get your daily cals at least, then macronutrient ratios and then think about timing. If you're eating a meal 60-90 min before and then after, you'll be fine.

    A fruit PWO is not a bad choice per say as it will replenish liver glycogen stores anyway. Any kind of carb will do. Oats, oats+whey, tuna sandwich, chocolate pop tart. The logic behind this is that during the workout, you use muscle glycogen (if it's lifting or something intense like HIIT, but not much with low intensity cardio). Taking carbs before would limit fat burning and your body will use more carbs (it's a good way to depleted glycogen stores though). If you take it PWO, the carbs will be used to replenish glycogen stores and won't blunt fat burning.

    Any kind of exercise (low intensity cardio, lifting, HIIT, football, whatever) especially when you exercise a long time, use liver glycogen to control blood sugar levels. So taking a fruit PWO is not entirely wrong since fructose will replenish the liver glycogen (and fruits aren't only made of fructose). But taking a piece of fruit in the morning would be a little better I think since you need the carbs for the liver (we use 50% of it to control blood glucose during the night I think) without getting much of the insulin associated with other carbs.

    PWO, there are 2 main goals, to my knowledge: (1) boost insulin level (and, simply put, increase muscle building) (2) replenish muscle/liver glycogen stores.

    Insulin sensitivity
    There are glucose transporters which bring glucose into the cells. There are two ways to activate them : insulin (which is released because of the presence of glucose itself) and exercise (which is produced by muscle contraction).

    Insulin sensitivity refers to the sensitivity of the transporters to bring glucose into the cells because of the presence of insulin. Not being sensitive means that the person needs a greater amount of insulin and there's less glucose being taken by the (muscle) cells, more glucose in the blood and I suppose that more glucose get converted to fat (which would lead to high triglycerides levels in the blood). Fatty acids in the blood (they are released when not enough glucose can be used, such as when there's insulin resistance or carb/caloric deficit) induces insulin resistance. So it's a circle.
    When a little insulin resistance is there, the body uses more of another source of fuel : fat. During dieting, being a little insulin resistance is usually regarded as promoting fat burning.

    Carbs make the body release insulin, protein make the body release insulin (and usually glucagon, which, simply put, does the contrary) and fat doesn’t make the body release insulin (in fact, it blunts it because of the slower food absorption).

    For the glycogen replenishment, you have a 24 h window so in reality; this isn’t a priority for the PWO drink but more of a nice side effect.
    Insulin and PWO drink :
    - dairy has a big effect on insulin than it should
    - cocoa triggers insulin release
    - Protein and carbs taken together have a synergistic effect that if we were to add their effect on insulin while taken alone. Use it PWO.
    - Cinnamon (1g/day)/fiber/fats/omega3 can help control insulin or insulin sensitivity

    An example of a great PWO drink would be milk with whey and cocoa powder.

    The fructose issue : fructose (sugar found in fruits) doesn’t have an effect on insulin release. It only replenishes liver glycogen stores (which control blood sugar levels). Fruits contain around 50% of fructose, so it shouldn’t be avoided. It’s just that there could be better choices PWO, but it’s not a bad choice per say and it will replenish liver glycogen stores instead. The deal with fructose is when it’s consumed in huge amounts (which basically mean when you eat a lot of refined food with HCFS, high-fructose corn syrup). Eating fruits isn’t going to lead to some health problems.
    Link on fructose : http://www.medbio.info/Horn/Time 1-...new_sweetener,_high_fructose_corn_syrup_(HFCS)

    The dairy issue : dairy doesn't necessarily have lots of carbs and they have some protein in it while many bodybuilders try to avoid them. Interestingly, dairy products lead to a bigger insulin release that it should. It could be a nice addition to your PWO meal/drink.

    The GI issue : GI (glycemic index) is sometimes considered important. I haven't really seen any information that would say so, in fact, most studies I saw said it was irrelevant. I think that glycemic load (GL) is more important though. It basically measures the amount of carbs that you eat. Focus on the amount of carbs and then timing, not the other useless stuff.



    Glycogen (water weight and use during exercise)

    During the first week of dieting, many people lose a lot of weight, especially if they cut the carbs a lot (like on a ketogenic diet, Atkins diet or else). What they experience is the fact that because they consume less carbs, their glycogen stores aren't replenished and because of it they lose weight.

    Glycogen is obtained from carbohydrate and glycogen stores are energy stores in both the muscle and liver. Liver can store about 50 g of glycogen and muscles about 400-450 g. These figures are for a "normal" 180 lbs guy, so results will vary according to the amount of muscle mass. When these stores are full, the excess carb is converted to fat (de novo lipogenesis).
    Glycogen is stored in two places : 1) liver (100 g stored) 2) muscles (about 400 g stored). These figures are for a regular 180 lbs guy and the amounts will vary according to muscle mass. More muscle, more glycogen stored and also more glycogen used during exercise although low-intensity exercise doesn't rely that much on glycogen.
    Total amount stored can then go around 500 g. For each gram of glycogen, there's 3 grams of water. So if someone lost 400 g of glycogen after a couple of days low-carbing, they'd lose 1.6 kg on the scale (3.5 lbs) without even dropping a single pound of fat. Glycogen stores also explain why after, for example, a week of eating you can get away with a high intake of carb (cheat, binge) without too much damage.

    Liver glycogen stores control blood glucose levels. Fructose has to go there to be used so if you crash a little when dieting, eating a piece of fruit could help control blood glucose levels.

    Muscle glycogen is used during exercise. You can say that you use 5 g of glycogen for every 2 work sets you're doing in the gym. An average lifting session could lower muscle glycogen levels up to 25% (100 g) and the whole glycogen replenishment window is up to 24h.

    HIIT can be quite glycogen depleting and a single 30 sec sprint can lower the levels by 30%!! (linky : http://jap.physiology.org/cgi/content/full/87/4/1326)
    So if the partionning effects are caused by an exercice induced change (both a higher glucose uptake and then a higher insulin sensitivity) it should be fine. (reading : http://www.ncbi.nlm.nih.gov/sites/en...rch=1 6036907 )
    Depletion of glycogen stores to a certain extent will prevent de novo lipogenesis. A 2h session of cardio is also usually used in studies to completely deplete glycogen stores.

    HIIT is also pretty glycogen depleting, 10 bouts of 1 min decreased muscle glycogen by almost 60% and most of this depletion occurs during the first couple of bouts :

    When at low levels, glycogen stores in muscle can store more glycogen than it usually could (it's called carbohydrate loading or glycogen supercompensation) but this effect can't be repeated two days in a row. That would mean that depleting glycogen stores during 2-3 days, followed by a high carb day (2g per pound of carb and 1g/lb of protein, fat kept at about 30-50 g).

    So by controlling carb intake and exercise being done during this day, most people could get a nice intake of carb while preventing some fat gain.


    Carb cycling : see 1st post
     
    Last edited: Dec 6, 2007
  4. Genghis.Tron

    Genghis.Tron New Member

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    “EATING CLEAN”

    There’s a whole debate about eating clean. I believe that eating clean is : (1) getting whole foods (2) getting food with higher nutrient density (more vitamins, minerals, antioxidants per calorie) (3) getting more fiber (4) eating food that we aren’t prone to overeat. These are the reasons, I think, that eating clean can lead to better results in many people.
    Eating junk food can be done while still being lean, especially if you count calories, get some supplements to compensate for less micronutrients and have good genetics.


    Take home message : do it if it works for you, but don’t come here crying if it doesn’t. Nutrition should be individualized. It's all about reassessment. It holds true for anything. If it works, keep doing it. If it doesn't, try something new.


    Food choices

    Eating is mostly about making good choices and not only avoiding bad stuff. It takes time to get where you want and consistency is necessary. Making good choices 90% of the time is enough, get 1 cheat meal every week if you want to, as long as you stick to your plan the rest of the time. Read the labels and strive to get foods that contain stuff you can at least pronounce and, ideally, that you know what it is. Fewer ingredients usually means better for you.

    Dairy products are usually avoided because some people are lactose intolerant or do poorly with it.
    Starchy food should also mainly be eaten PWO and in the morning (both times at which our body is more insulin sensitive). Total carb count is your priority though.


    Don't forget to add everything up (Ex : count carbs from milk, count fat from meat, etc.) and to add those foods so that they end up fit your daily plan.


    Protein:

    o Any fish or seafood (canned tuna, salmon, sole, tilapia, shrimp, etc).
    o Eggs and egg whites
    o Beef, pork, poultry, lamb, anything but prioritize lean sources
    o Dairy products like cottage cheese, cheese, milk (many of them have high sugar content though, like yogurt)
    o Protein powder (whey, casein, milk protein isolate, etc)


    Carbohydrates:

    o Prioritize vegetables which contain fibrous carbs (since they have a high nutrient density and a low caloric density, they can almost be eaten freely) such as
    • Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
    • Broccoli
    • Asparagus
    • String Beans
    • Okra
    • Spinach
    • Bell Peppers
    • Brussel Sprouts
    • Cauliflower
    • Cabbage
    • Celery
    • Cucumber
    • Eggplant
    • Green or Red Pepper
    • Onions
    • Pumpkin
    • Garlic
    • Tomatoes
    • Zucchini
    o Fruits
    o Starchy veggies (sweet potatoes, yam, legumes)
    o Starchy products (Oat meal, oat bran, oat bran cereal, bran cereal, rice, whole-wheat pasta, 100% whole-grain products)
    o Oatmeal (stick to the non-flavored/non-sugar packed ones, just plain oatmeal, the kind of oatmeal doesn't really matter)
    o Legumes (they contain lots of protein but they usually are incomplete proteins and contain too much carb to be considered a protein source)
    o Basically, the less refined stuff. Strive to eat stuff that was available a couple of hundred years ago and try to eat fewer food that come in a box.

    Fat:

    o Fatty fish (for example : salmon, mackerel, sardines)
    o Omega 3 capsules (i.e. fish oil capsules).
    o Oil from a vegetable source (olive, flax and sesame being the best)
    o Egg yolks
    o Nuts (prioritize walnuts due to their omega-3 content but other nuts like almonds, peanut, etc are fine)
    o Any nut butter (almond, cashew, peanut, etc)
    o Don't forget to count the fat that comes from your other foods, especially meat and dairy

    MEAL PLANNING

    Pick a source of protein, add a source of carb (veggies, fruits, grains) and/or a source of fat so that it fits your desired intake. There's a meal. Then you can find recipe on teh intraweb.
    Example : chicken, pasta, olive oil. Search in google a recipe that has those and bingo.
    Just combine. Fatty fish + rice + veggies. Beef + veggies (could be a stir fry, could be a stew, could be steak with veggies). Cottage cheese + fruits/yogurt. Tuna + bread (it's called a sandwich, it's awesome and portable).


    CHEATING

    As far as the weekly cheat meal goes, it all depends on how you do. If you can cheat more often without sacrificing results, fine, but if you fail to see results, stick to the one meal.
    Cheating doesn't mean binging. It means "eating foods that you wouldn't usually chose without giving a fuck". Keep the same portions as you usually eat.
    If you want to eat a "cheat-like" food but you make it fit into your daily intake and macro breakdown while still eating the same nutrient-dense food, it's not a cheat. Example : eating a thin crust pizza with veggies and marinated chicken while still counting the cals/macronutrients is not a cheat. 100% whole-wheat, protein enriched pasta with meat sauce and veggies (still counted) isn't a cheat.
    Try to keep it PWO if you want to add up most of your carb intake in one meal though.


    What to drink

    What you drink doesn't have an influence on your satiety level so most people should stick to the beverages that contain no calories. If you want to gain weight and can't seem to eat enough, do the opposite. Try to avoid sugar-containing drink (most fruits flavoured drinks are to be avoided because of this, make sure it contains only fruits ideally). Mllk and whey is a good alternative. Search for weight gainer recipes if you want.
    Dark coffee, tea, water should be a staple of your diet. You can use sweeteners (splenda, stevia). Crystal light, diet cola and other juice-like beverages are no brainers, as long as they don't have calories in them.

    SODIUM INTAKE
    Sodium will make you hold water and might increase blood pressure in about 20% of the population. Unless you have a high blood pressure, you don't need to think about it (it's not a reason to overdo it though but checking it closely is not necessary).


    HEAT AND PROTEIN DENATURATION

    Protein denaturation refers to the fact that there will be a change in the protein and it will cause it not to be able to fulfill its function properly. Your body usually needs the amino acids from the protein and not the protein themselves so it's not important if the protein is denatured. It only matters if you want to take a protein for its function (like taking melatonin to sleep, it could make it useless to heat it).



    LINKS

    Future additions :
    - suggestions...
     
    Last edited: Dec 31, 2007
  5. Genghis.Tron

    Genghis.Tron New Member

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    I wanted to add 2 new tables in the protein section but because of the amount of text the forum didn't like it... I ad to split it but the new tables are there. Apparently, when not taken alone, whey > casein !
     
  6. Plan B

    Plan B New Member

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  7. Memor

    Memor Active Member

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    this is fucking unreal andrew, thanks so much for putting work into it
     
  8. Hamster

    Hamster Active Member

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    nice work :cool:
     
  9. Marix

    Marix OT Supporter

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    Soon there'll be no need to talk about ANYTHING in F*N anymore. It will all be in stickies!

    Nice work!
     
  10. Genghis.Tron

    Genghis.Tron New Member

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    Added a calorie counter and some stuff about calorie/carb cycling and glycogen supercompensation.
     
  11. MP18

    MP18 New Member

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    this thread is the shit
     
  12. uf20wop

    uf20wop OT Supporter

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  13. michael

    michael FLORIDA > *

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    You, sir, are a God among men.
     
  14. Basal

    Basal OT Supporter

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  15. DatacomGuy

    DatacomGuy is moving to Canada

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    Awesome thread.
     
  16. daneeyah

    daneeyah Guest

    how did i miss this!
    great thread
     
  17. bossMEup

    bossMEup OT Supporter

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    THANK YOU!
     
  18. Genghis.Tron

    Genghis.Tron New Member

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    You guys can ask questions here too instead of creating a new thread. Maybe it'll limit the amount of threads that keep coming back (like denaturing the protein with heat and so on).
     
  19. timberwolf

    timberwolf New Member

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    :werd:

    :bowdown:

    Good work, andrew.
     
  20. Genghis.Tron

    Genghis.Tron New Member

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    Is there anything you'd like to see added or to be explained ? :x:
     
  21. Man Bear Pig

    Man Bear Pig Banned

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    :bowdown:Holy shit.:bowdown:
     
  22. JoJoBee

    JoJoBee Hanging out with my chicks! OT Supporter

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    So, this whole theory means that I need to not eat anything but work my ass out. amirite?
     
  23. stolid_agnostic

    stolid_agnostic One who is both stolid and agnostic. Get a diction

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    great thread!
     
  24. purebad

    purebad I don't need your approval, right?

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    I've been wondering if its ok to, or if I should take whey and/or protien shakes if im trying to bulk to cut fat. Never really tried either so I'm unsure about them.
     
  25. Genghis.Tron

    Genghis.Tron New Member

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    If it fits your daily macro intake, do it, but you could eat some food instead. It's only powdered food.
     

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