Competition dieting: What type of foods can be eaten to satisfy carb cravings?

[SAF]

This diet that I'm on is driving me up the fucking wall. I'm taking in about 100-125g of carbs per day, and every night I want to stuff my face with junk food. Are there any foods that I can eat that wont screw up my diet?

SAF

 

[mr_hinchar]

Good luck bro. You just got to have extreme determination and will power. Sometimes eating a big bowl of oatmeal or a large sweet potato helps, but don't count on it. What has worked for me in the past was downing a couple diet beverages whether they be soda or something like Crystal Light. This usually fills you up a little bit. Just try and bear it if you can.

 

[SAF]

Good luck bro. You just got to have extreme determination and will power. Sometimes eating a big bowl of oatmeal or a large sweet potato helps, but don't count on it. What has worked for me in the past was downing a couple diet beverages whether they be soda or something like Crystal Light. This usually fills you up a little bit. Just try and bear it if you can.

Diet soda is ok to drink? What type?

SAF

 

[jc21]

it depends how far out from your show you are. 3-4 weeks out you need to cut out all diet soda and drink only water. some people say only distilled water. there is really nothing you can do about it.

 

[Beezers]

Pure determination bro. You have to have the mental power to realize your goals. Drink lots of water to keep your stomach as full as possible, though that is only going to be small concilation. NO DIET SODAS. They're noting but chemical saturated carbonated water. Your carbs are VERY low esspeically considering your condition. You may want to try carb rotation. Have a low carb day followed by a moderate carb day and even one high carb day per week. Not only will this help your metabolism stay somewhat elevated, but it will fuel hogher intensity training which in and of itself can make all the difference come show day.

 

[SAF]

I've been drinking coffee with Equal and a pinch of non-dairy creamer. I really dont think that wll hurt my diet, but it certainly helps waking me up after 3 cups

SAF

 

[tury]

my buddy's add crystal light and they say that helps them out

 

[Rio 2001]

Diet jello.
You should amp your serotonin levels, it will diminish your cravings sensibly. Take 50 mg hydroxytryptophan( 5HTP) 3 times a day .
Sometime ago I had this crazy idea of peeling the inside of some banana rinds ( rich in serotonin) and make a tea, while I was in a keto diet. I don't know if it was a placebo effect or what, but 5 minutes after the tea my sugar cravings were gone everytime I took the damn tea. But that is not something you can do everywhere...Some folks at a forum that I moderate made the experience and ALL liked it. But it is completely empirical...Who knows...

 

[serge]

This diet that I'm on is driving me up the fucking wall. I'm taking in about 100-125g of carbs per day, and every night I want to stuff my face with junk food. Are there any foods that I can eat that wont screw up my diet?

SAF

supplement 5-htp (5-hydroxy, tryptophen) can help and works wounders for some. try drinking herbal teas with equal, you can eat salads, no dressing, tomatoes, cucumbers, broccli, lettice. you should also have a refeeds every 6-7 days, those will help to keep you sane and make sure you dont sacrifiece muscle mass and will help restore your t-3 levels to healthy levels. as far as diet soda, i like diet-coke, pepsi-1, diet pepsi, some will say it will intefere with your fat-loss but the fact is diet sodas contain the same sweetner used in equal

hope this helps, and good luck with your show (im sure you need luck to do well though)

 

[serge]

meant to say you wont need luck (my typing sux)

 

[SAF]

Are you guys sure that it's ok to drink diet Coke while preparing for a comp? I'm 4 weeks out right now, and I just want to make sure because it doesn't sound right. Even though Diet Coke may contain the same type of sweetners as Equal, does drinking Diet Coke trick your body to release insulin because it senses something sweet?

SAF

 

[flexed1]

your in ny my special sugar free ice pops

 

[jc21]

Are you guys sure that it's ok to drink diet Coke while preparing for a comp? I'm 4 weeks out right now

i would cut it out right now..i drink it till about 6 weeks out. the carbonation can screw you up.

 

[stackboy]

1 tsp pure peanut butter..

 

[Golfer18--old]

Sugar free jello. It has no carbs and only ten calories, but just think of it as carbs.........

 

[##spiderbaby##]

actually sweet potato chips work out well. Same with those no carb rice cakes.

Good luck with the show, you should do well.

 

[serge]

Re: glycerol

its a good carb.

its not a carb, its a back-bone of the tryglycerides, it does enter glycolysis but at a different step (when compared to glucose) and it does not elicit much of an insulin spike

 

[serge]

i would cut it out right now..i drink it till about 6 weeks out. the carbonation can screw you up.

exactly how would carbonation "screw you up"?

 

[macDbol]

the pros do it for a reason i guess,,,saw it on nasser's tape,,he specifically said that he cuts diet soda a few weeks before a show

 

[serge]

Re: Re: Re: glycerol

Ok, I will revise my statement. The FDA says that glycerol is a carb. The supplement suppliers say its not but FDA has officially ruled it a carb. Just read it in muscle media. So who do you believe ?

beleave it or not i have followed the entire contreversy from the start, all of the "low carb/high protein" bars had been recalled from the distributors and relabled, blah blah blah

my previous statement was based purely from basic concepts of biochemistry. glycerol is the back-bone carbon chain of tryglycerides (fats), when all the faty acids are cleaved from the back-bone you are left with glycerol, glycerol can then enter glycolysis (the mechanism of converting carbs into pyruvate while generating ATP), so because of the fact that it enters glycolysis FDA clasified it as a carbohydrate, but technicly it is not; glycerol does not enter glycolysis (i beleave its an 8 step mechanism) at the same step as glucose does for that reason it does not elicit much of an insulin spike

 

[depressive SP juicer]

try supplementing with synephrine 3x a day. it helps me curb my appetite. just becareful cause sometimes it suppresses your appetite so much that you'll have a hard time eating 3 meals, let alone 5-8 meals

 

[Primo57]

I feel your pain bro...I'm getting ready for a show at the end of June. Like said previously, crystal light is always good. Sometimes I sneak a few cashews in or some of those Sweet & Low Butterscotch or Jelly beans. Good Luck and give yourself a reward afterwards!

 

[Mike P.T.]

Crystal Light. Shit im not even taking that and it just popped in my head.

Note to self. Must get some.

 

[bodybuildr]

You can eat strawberrys for breakfast, they are very low on the glycemic index, I eat about a cup sprinkled with equal.

 

[Sassy69]

Stay away from the diet coke. I'm 12 weeks out from a show and my trainer has explicitly removed it from my diet & use of Equal is limited to 2 packs/day. I'm not sure about the other sugar substitutes/alternatives like Splenda or Stevia. As far as why no more diet coke --- maybe someone can correct me-- the phosphates inhibit protein processing??? Otherwise its just "bad" -- the general idea I've been following is consumption of only real food - I haven't had protein mix or bars in my diet at any point - the reason being are you ever really sure what is in anything that is processed? Another consideration is sodium content - even though it is small, its additional sodium.

For those moments when you are starving - sugar free/fat free jello and ice pops. If you get caught without your food with you or are starving and its not feed time, salt-free rice cakes.

But even these keep to a minimum. When it comes right down to it, try drinking water first. I actually started cruising muscle boards & chat rooms to help pass the time between meals. Just anything to keep my mind off my stomach. Also spent a lot of time w/ my trainer & another competitor fantasizing about the first meal we were gonna have post-show.

Ain't competition great? Just wait until the last week....
- for my first comp I ate boiled chicken & flax oil for a week.
- for my second comp I ate nothing but orange roughy for a week (DON"T DO THAT....)

But then, you get to look forward to that carb up the last couple days - I actually got a buzz from eating raisins because I was so carb depleted.

 

[HansNZ]

What types of foods can be eaten to satisfy carb cravings?

Answer: Carbs.

I have dieted down to a level where I had only 5lbs of fat on my body and I did it while eating plenty of carbs.

A keto diet is a choice (or should I say a fashion), not a necessity.

I find that I don't rebound after my diets the way other guys do. Their bodies store carbs as fat instantly the moment they start eating them again.

My 2c.

 

[SAF]

I AGREE TOTALLY!! SAF, you already look good, you are just going to ruin your physique if you keep your carbs that low for 4 weeks straight. That's for people who are still fat at this point. You are not fat. At the very least, keep them low like you have them for 2-3 days, then have a higher carb day (~300g).
Here's a couple of more tips for the last week of your show:
(1) Don't change your diet until friday. Maybe have a couple of junk meals on friday, and increase carbs a bit, but that's it. Don't decarb then recarb-up during the last week. I tried that in my show ~a month ago and it doesn't fucking work! I looked better a week out than the day of the show.
(2) Keep your water as high as you can until you cut it out. Cut it out on friday morning or friday night (depending on whether or not you are trying to make a weight class), take a diuretic (lasix, Hctz), then just sip until you go on stage. If your not trying to make a weight class at the weigh-in friday night, cut your water only friday night.
Good luck!

Ok, so if I keep my carbs low to say, 100g/day for 3 days, I can carb up on the fourth day? What type of carbs can I eat? Perhaps some brown rice, potatoes, and maybe one junk food meal, like Burger King. But wont doing this fuck me up in terms of dieting? I cant believe that I'm doing a show in less than four weeks and I'm scrambling to figure out what the hell to do with my diet. I should have hired a trainer or something

SAF

 

[SAF]

I AGREE TOTALLY!! SAF, you already look good, you are just going to ruin your physique if you keep your carbs that low for 4 weeks straight. That's for people who are still fat at this point. You are not fat. At the very least, keep them low like you have them for 2-3 days, then have a higher carb day (~300g).
Here's a couple of more tips for the last week of your show:
(1) Don't change your diet until friday. Maybe have a couple of junk meals on friday, and increase carbs a bit, but that's it. Don't decarb then recarb-up during the last week. I tried that in my show ~a month ago and it doesn't fucking work! I looked better a week out than the day of the show.
(2) Keep your water as high as you can until you cut it out. Cut it out on friday morning or friday night (depending on whether or not you are trying to make a weight class), take a diuretic (lasix, Hctz), then just sip until you go on stage. If your not trying to make a weight class at the weigh-in friday night, cut your water only friday night.
Good luck!

How do you expect me to ruin my physique if I continue on that diet for another 3 weeks? Do you think my body will start to cut into muscle? I've been taking glutamine, BCAA, and FFAA to help minimize any type of catabolic effects during my cardio and training sessions, so I think I'm safe. Not to mention that my weight has not even changed ever since I started dieting 3 weeks ago, which leads me to believe that no muscle has been lost.

SAF

 

[SirWanksalot]

Place a teaspoon of L-Glutamine under your tounge. Some Low-carbers swear by this trick when the urge to carb up comes on.

you can always try 5htp

 

[SAF]

Place a teaspoon of L-Glutamine under your tounge. Some Low-carbers swear by this trick when the urge to carb up comes on.

you can always try 5htp

Yup! I'm looking at my bottle of Solaray 5-HTP on my desk as I type this! I picked up some last night. So far, so good. The cravings seem to be low, almost nonexistent.

SAF

 

[str8cubano]

Place a teaspoon of L-Glutamine under your tounge. Some Low-carbers swear by this trick when the urge to carb up comes on.

you can always try 5htp

Ok, i know that 5htp is to help balance out healthy seretonin levels, somebody educate me on how 5htp helps eliminate carb cravings or helps in bodybuilding whatsoever

 

[WannaImpress]

Ok, i know that 5htp is to help balance out healthy seretonin levels, somebody educate me on how 5htp helps eliminate carb cravings or helps in bodybuilding whatsoever

I'm also interested in how this works?

SirWanksalot, SAF what is the recommended dosage taken of 5htp, I saw that 300mgs, 3 times a day was needed. Also where can you purchase 5htp, I saw 100tabs/100mgs for $40.95, good price?

 

[SAF]

I'm also interested in how this works?

SirWanksalot, SAF what is the recommended dosage taken of 5htp, I saw that 300mgs, 3 times a day was needed. Also where can you purchase 5htp, I saw 100tabs/100mgs for $40.95, good price?

I'm taking 50mg, 3 times per day, and it seems to be helping out, a little.

SAF

 

[Buld0g]

Bro my show is June 15th and I'm just starting to ween my way off of crystal light. It's so fucking hard to drink water all the time. What about gum? I use Dentene about 3 or 4 pieces a day. Each stick is only 1 carb.

 

[WannaImpress]

Bro my show is June 15th and I'm just starting to ween my way off of crystal light. It's so fucking had to drink water all the time. What about gum? I use Dentene about 3 or 4 pieces a day. Each stick is only 1 carb.

Buld0g, look into Tic Tacs, yes Tic Tacs, the orange ones are pretty damn good and also very low in carbs! I take some when I'm just craving something sweet!

 

[serge]

I FOUND THIS DIET TO WORK VERY WELL, TAKE A LOOK

Hi-Lo Carb Diet
Each cycle last four days.

DAY 1 MODERATE carbohydrate intake, 1.5 grams
Moderate protein intake, 1.0 grams
Low fat intake, 1/4 gram

DAY 2 LOW carbohydrate intake, 0.5 grams
Moderate protein intake, 1.5 gram
Low fat intake, 1/4 gram

DAY 3 LOW carbohydrate intake, 0.5 grams
Moderate protein intake, 1.5 gram per lb.
Low fat intake, 1/4 gram for each lb.

DAY 4 HIGH carbohydrate intake, 2.0 grams
Moderate protein intake, 1.0 gram per lb.
Low fat intake, 1/4 gram for each lb.

REPEAT CYCLE, IF NOT LOOSING ENOUGH THEN ADD ANOTHER LOW CARB DAY

 

[SirWanksalot]

Carbohydrate cravings are essentially the brain telling the body that it's serotonin has become low - send the hunger pains. Simple carbs boost serotonin production.

5htp helps the body make and maintain level serotonin levels. thus if your serotonin stays up, you stay happy, the hunger pains stay away. Heres a good link http://www.doctormurray.com/B5htpFAQ.htm

I would dose 5-htp at 300mg a day (divided doses) and go from there.

Extreme tip: Sugar and nicotine both cause serotonin spikes. Most hunger disapeers after smoking a cig (this is why ex-smokers gain weight, they increase sugar consumption as a way to boost serotonin levels up to comfortable nicotine norms). If you have the disapline, try using the nicotine patch (high dose patch cut in 1/2 - save some money on buyin lesser dose patches)
if the urges get so strong. maybe a regimen of 1 day on 1 day off using half patch will get you over a severe dieting hump. THIS IS JUST A TIP...

 

[Sassy69]

SAF - are you working with anyone who is watching how you lookk from day to day? I had great luck with carb rotation - for me it was a 3 day cycle of really low carbs, 1 sweet potatoe (3-4 oz) and then 2 sweet potatoes + oatmeal. But as the show got closer I cut out almost all carbs and I started looking pretty flat. I did the depletion and then carb up but waited a little too long to do the carb up. Note that it takes 48-72 hrs to see the fullness from a carb up - a lot of people wait too late and look great the day AFTER the show, but flat the day of the show.

Check if you are looking flat now or see if someone who has been watching you thinks you look flat. You have some time to see how a carb up would affect you now. If you are doing a carb up, definitely stick w/ the sweet potates -- good stuff!

I think the biggest thing is to see if you look flat. I bet you could probably handle a small cyclic carb up yet. The whole carb depletion and then carb up is debatable among trainers so I couldn't say if it works or doesn't. I think you should test it once and see how it works for you first. If you are looking flat, then definitely jump the carbs a little every few days.

 

[SAF]

SAF - are you working with anyone who is watching how you lookk from day to day? I had great luck with carb rotation - for me it was a 3 day cycle of really low carbs, 1 sweet potatoe (3-4 oz) and then 2 sweet potatoes + oatmeal. But as the show got closer I cut out almost all carbs and I started looking pretty flat. I did the depletion and then carb up but waited a little too long to do the carb up. Note that it takes 48-72 hrs to see the fullness from a carb up - a lot of people wait too late and look great the day AFTER the show, but flat the day of the show.

Check if you are looking flat now or see if someone who has been watching you thinks you look flat. You have some time to see how a carb up would affect you now. If you are doing a carb up, definitely stick w/ the sweet potates -- good stuff!

I think the biggest thing is to see if you look flat. I bet you could probably handle a small cyclic carb up yet. The whole carb depletion and then carb up is debatable among trainers so I couldn't say if it works or doesn't. I think you should test it once and see how it works for you first. If you are looking flat, then definitely jump the carbs a little every few days.

I dont have anyone watching me, but I can tell when I look flat and when I dont. Right now I feel absolutely like shit. I only took in 50g of carbs from oatmeal this morning because I had a bit too much PB on Wednesday, so I had to pay for it today.

My headaches come and go, but they really hurt like a mutha fucka when they stick around. I started the 5HTP today and it seems to help only a little.

I tried the deplete/load technique about 1 week ago. I only loaded up for 1 day, and everything began to fill out pretty nice, only I did not continue with it because I wanted to get back to dieting. I threw in some Twinkies for the hell of it, and some pie filling, and my veins were enormous, especially in my legs.

SAF

 

[Tombstonealley]

Hold Tight

Hey Man,
Don't do anything drastic. Make small changes. If you are going to try a high carb day do it asap. You do not want to wait too long. I like to use banana peppers, crystal light, pickles, and water saturated vegetables (lettuce, cucumbers, celery, etc.) when I am having carb cravings-but I generally do not get carb cravings if I keep my carbs to under 25gms per meal.

This has been a great thread!

 

[SAF]

Ok, I just made a protein shake in my blender with the following, and might I add that it was absolutely delicous!

3 scoops Zero carb Isopure
1/4 cup water
3 ice cubes
1 small banana

I know the banana was not such a great idea, but it was small, and a small banana has about 30g of carbs. Someone please tell me that this is ok, because I can live with taking in a small amount of carbs throughout the day, maybe around 75g, and then rewarding myself at the end of the day with this shake.

I'M FUCKIN LOSING MY MIND!

SAF

 

[McBane]

Re: Re: Competition dieting: What type of foods can be eaten to satisfy carb cravings?

I am reading an EXCELLENT book on diet now. I suggest you pick up a copy here http://www.humankinetics.com/products/showproduct.cfm?isbn=0736038531

I think it was about $15 (well worth it)

That is a great book! I bought it by luck of the draw about a year ago when I was first learning about nutrition. I had no idea what book to get and just grabbed that Power Eating at Barnes and Nobles, boy was I pleasantly surprised! Has some good basics and is good for even those who know a lot about nutrition (even if its just used as a reference guide) and I reread it recently and I understand a lot more now than I did when I first read it. It's only like 100 pages or so, I read it in a single sitting, couldn't put it down.

 

[kiwibrian]

stir fry mixed veges with garlic done in a non stick pan between tea and bed time.

 

[flexed1]

SAF Don't ask for all this advise it fucks ya up. Keeep the carbs simple with yams, brown rice, and oatmeal. keep at 150 grams a day at this point. How do you not lose muscle consume tons of fucking protein. It works its proven why aska nd fuck with it. Get a craving eat a sugar free ice pop and remeber the guy you are competing against is not eating all these carbs. sodium deplete week before, carb deplete slowly mon, tues, wed, add carbs slowly back thurs increasing friday water deplet to 1 gallon wednesday 1 qt thursday as needed friday and drink waht you pee out. dudde this is what works from guys like me who do shows. look how i look and look how you look there is a reason stay focused to what your doing. the last week will transform your body into something you won't beleive. eat to amny carbs you'll be on fucking diurectics removing water and posibly muscle

 

[bigmag]

acutally...I know this might sound pretty gross....but just try it.
heat up some brocolli in the microwave and then put a little equal on it. I don't even count that as part of my carb intake because brocolli is next to nothing, you may even want to add some cinamon to it. If you can have a little extra fat in the meal try adding some natural peanut butter on there also.

 

[Q8TY]

I'm not 5% body fat and don't bench 400 lbs

But i have knowledge that can help
i lose my body fat from 15% to 8% in 4 week

i will lets you how i get down from 15% to 8%

--------------------
Friday
i Stop eating carb at 4 Pm before gym
i use chromiume + Vanadly
befor sleep to lower my sugar level
--------------------
Sat
I have Headache some carving "in morning"
but I leave the pain alone "pain in weakness leaving body"
and take 1g Glutamin with plenty of water
after 2 hour no headache and no carving Cool

i eat my first meal
4 egg white
1 egg yolk
1 ham free sugar free nitrate
1flex seed oil
Carb = 1.5 G <== Eggs white Contain .3
After meal take 200 mcg chromiume

after eat my meal i connect to Internet to check email No new mail
i play PC game to spend my time
after 1,5 hour i going out to visit some friend spend my time

after 3 hour from break fast i eat Other meal
i don't have any headache nor craving

Tuna + Mayo
with plenty of water
No Carb IN THIS MEAL !!
After meal take 200 mcg chromiume

after 1.5 hour I have craving Do you know why ??!!
i will tell you because mayo contain some hidden sugar that why
i have craving

im now trying to get out of craving but i don't know how do you know how ??!!
I will tell you i use Vanadly at 30mg+citrimax at 500mg + chromiume at 200 mcg + 1 g Glutamin with plenty of water
So we learn from this to avoid hidden sugar

after 3 hour from meal 3
ihave some headache its normal to have this headache i will Explain why but after write my meal * and no craving
4 egg white
1 egg yolk
1 olive oil

Carb = 1.5 G <== Egge white Contain .3
TOTAL day carb = 3 per 3 meal COOL

*I will explain why after Stop eating suger you will have headach
Read this Carefuly
After we eat cake, Chocolate bar,suger or hidden sugar our bloood sugar will go up a hormone called insulin is released which then start to lower blood sugar level very quickly when the blood sugar go down we will feel craving and have headache
some people will stay in this headache for 2 day becuase the hold too many glycogen in there liver

after This meal i have rest 1 hour and them
go to Gym " Do you want me to post my work out ? "

after work out drink water + Glutamin

Meal 4
no headache nor craving
Chicken breast
NO mayo <--- Contain sugar
and 1/2 flax seed oil + 1/2 olive oil
water
and use citrimax + chromiume + vs

No Carb in this meal
TOTAL CARB = 3g per 4 meal !! LOOL SAF SAY 100 g mix:

meal5
Sorry don't have time to write
meal6
Sorry don't have time to write

Get sleep and take my supplement
but i always cut my HCA + VS after day 3
Because you dont need to lower you blood sugar anymore

-------------------------------------

sun + other day it will be easy for you because no carving and no headache

Try to keep your carb at 0-20 g per day if you want to see this 6 pack
or
you can enjoy with cake and milk

I hope that was useful

 

[Surgical]

Usually, 2 or 3 sugar free Jello cups does it for me. I get these huge salt cravings in the evening, so I'll have a small handful of nuts and a Diet Coke.

 

[MohawkMuscle]

3 pages of opinions???

Just eat a peanut parfait from dairy queen!!!

 

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