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Diet and Food Intake

Discussion started by gilescross

Subject Description

What foods to eat, how often, portion sizes, calorie counting, fat content, how soon before & after workout do you eat. All questions and answers regarding food intake and diet here...

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brihogan

Depends

Are you looking to cut weight or gain muscle? You could maybe do both at the same time, but that's hard. I've found that it's either one way or the other. Usually I cycle every 6 months. So, what mode are you in? (Anyone else, correct me if I'm wrong.)

Posted by brihogan on Dec. 14, 2007 at 11:08PM

funchum

Why stop cycling?

Isn't cycling an excellent exercise? Surely you would be better to cycle continuously rather than stop and start every six months?

Posted by funchum on Dec. 16, 2007 at 01:57PM

brihogan

I mean, I cycle between cutting weight and gaining muscle. I cycle my eating habits.

Posted by brihogan on Dec. 16, 2007 at 11:38PM

brihogan

Eat eat eat

It would take too long to fill out an explaination of what to eat and when. At least, a program varied enough to keep from getting bored due to repitition. It'd be super awesome if Gyminee ever makes nutrition programs shareable like workout programs are. In the mean time, the best way to gain weight is to eat ALL THE TIME! Seriously, worry less about WHEN to eat, just eat. There are oppinions about when/what to eat before/during/after exercising. But first things first, you gotta take in more calories then you're burning. I, personally, find that I have to eat every three hours - whether I want to or not. I also find it hard to eat enough calories if those calories aren't "clean". That is, it's best to eat healthy calories, not junk food. I find raw whole almonds to be fantastic! Also, protein drinks help a lot. Seafood works well, too.

Posted by brihogan on Dec. 28, 2007 at 04:57PM

LifethruHim

Cycling is the ideal way to work out.  To bulk, eat a lot of protein, at least 1-1.2g per pound of your weight, and a lot of slow burning carbs.  Fast carbs are good to eat right after a work out with some protein since it helps boost your insulin which depletes during work outs.  Other than that though, try sticking to slow carbs,  wheat bread, brown rice, sweet potatoes, whole grains, fruit, and what not. 

Posted by LifethruHim on Feb. 06, 2008 at 06:19PM

Amagana1711

what is the best way to cut, when i am in cutting phase....

i can bulk TO easy and cutting is a chore for me!

Posted by Amagana1711 on Aug. 11, 2008 at 06:50PM

benman

Health Alert

I would like to add that there is no clinical evidence that supports that eating a high protein regime of >2g of protein per kg will give you better results as a body builder or strength building athlete. In fact, the only evidence I could find is how harmful such a diet would be.  2-3g per pound of body weight is  dangerously high. That is like 4-6g per kg...yikes!  There is a lot of anecdotal disinformation out there which recommends this unhealthy practice.  I would like to site and summarize a few the articles (see below) which conclude that body builders have significantly higher than necessary protein consumption and rely on protein instead of CARBS to fuel their energy requirements.  This means that all that protein your taking in just gets converted to sugar ANYWAY.  But, why does that matter?  Well... as a negative consequence, the protein leads to a higher demand on your kidneys and may lead to long-term chronic renal problems.

The highest consumption of protein that body builders should consume should be no more than 1.5-1.7g of protein per KG of body weight.  Furthermore, you are asking for long term health problems by CYCLING your weight and body composition constantly.  I can even imagine what will happen to your glucose regulation

Ideal recommended intake for successful body builders is percentage of calories should be:Fat: 15-20%, CARBS:55-60%, PROTEIN 25-30%.

Read these journal articles for the actual science behind the recommendations I site.  There is a lot more great information in them.  They are from experts in well respected journals.

 

Try not to rely to much on anecdotal information without getting to the source of the information. I always recommend looking at good medical evidence when it comes to these sorts of questins

 

Articles:

Bosselaers, I, et. al, Twenty-four hour energy expenditure and substrate utilization in body builders, American Journal of Clinical Nutrition,59:10-12

 

Kleiner, et al, Metabolic Profiles, diet, and health practices of championship male and female bodybuilders, Journal of American Dietician Association 90 (7):962-967

 

Lambert CP, et al, Macronutrient considerations for the sport of bodybuilding, Sports medicine 2004 34(5):317-327

Posted by benman on Aug. 14, 2008 at 02:53PM