GI index confusion and diet help please

[chazk]

I have a question about complex carbs and GI index and loads,soduim loads
fat loads

Over the years I have always gotten most of my carbs from complex sources thinking they were the more complex and lower GI of the carbs ro eat.
But after looking of the charts seems i was dead wrong.

My diet M-F pretty much looks just like this
I cook all my food a head of time and do not eat out during the week only on the weekends when my diet gets lose but its really just the same foods just more of them and usually have extra flavors and additives becuase they are cooked in a reasturant.when i eat out but even then its just one or two meals a weekend.

8 am natural yogart with whey and oatmeal mixed in.

10 am 1 chicken breast with 2 mini new potatoes microwaved with a spoon of olive oil

12 noon 1 chicken breast with serving of brown rice with table spoon of olive oil over the rice and a veggie

3pm yougart with whey ,oats and maybe fruit mixed in.

5pm pre work out protien drink 50 grams in water and eating a piece of fruit such as a orange or tangerine.

6-7 pm after work out meal, 1 chicken breast with a sweet potatoe with olive oil and a 2 table spoons of honey mixed in the potatoe

9pm Yougart with oats mized in and a scoop of whey thrown in their.

along with atleast a gallon of water intake daily

sometime I awake at night and eat a snack usually some chicken and brown rice or potatoe

I cook chicken breast 20 at a time and riice by the pot full along with potatoes bythe dozen
diet varys sometimes becuase I'll ether cook chicken or low cook a giant beef brisket so I use beef instead of chicken for 3 days ina row about every 2 weeks

that is my clean diet no added salts and i have been on it for 6 weeks
I have not used gear for almost 9 months ,My face is lean and sunken very nice due to cooking my foods with out the extra soduim

SoI the issue is the GI index of the foods
the potatoes I read they have a high GI index
and they say in the books I might as well be eating a candy bar
Should i leave out the potatoes all together and replace with a simple green veggie?
Also should I not eat the potatoe before bed and stick with a lower GI index food?

I am not fat I am hanging around a athletic 10-12% bf.

But I feel the potatoes and sweet potatoes feel me up and i'll really miss them in my diet and might have to eat them eod instead of ed

I am trying to lean bulk I want to build up and stay lean .
I am very A meso but if I eat to much can easily become a endo.

I have seen some descent in body composition in this short time.

Any one have any suggestions to help my diet along
should i fat load every few days?
Should i sodium load every so often two?
Sodium effects me big time and with my soft irish skin I hold water eazy but would it benificial to do it anyways maybe every week for a day.

I eat no breads (very rare)they bloat me due to some unknow reason and make my fingers swell I know becuase If I eat breads my wedding ring is tight the next day then after a few days it goes back to being loose. Also milk bloats me to .Whey and yogarts are ok

Well it takes me almost 2-3 months to get decent looking so started back in october and want to get a jump start on the new year.
I live in florida and its always warm so no need for a bulker.

I may or may not do my once a year cycle in january still undecided.
If i am staying soild and making gains of 2-3lbs a year in muscle no need to even run the gear in my opinion.
If I can get this diet down and eat clean i think the gains wil keep comming.
Being 30 yrs old now its more about quality then quantity

 

[chris69]

I have a question about complex carbs and GI index and loads,soduim loads
fat loads

Over the years I have always gotten most of my carbs from complex sources thinking they were the more complex and lower GI of the carbs ro eat.
But after looking of the charts seems i was dead wrong.

My diet M-F pretty much looks just like this
I cook all my food a head of time and do not eat out during the week only on the weekends when my diet gets lose but its really just the same foods just more of them and usually have extra flavors and additives becuase they are cooked in a reasturant.when i eat out but even then its just one or two meals a weekend.

8 am natural yogart with whey and oatmeal mixed in.

10 am 1 chicken breast with 2 mini new potatoes microwaved with a spoon of olive oil

12 noon 1 chicken breast with serving of brown rice with table spoon of olive oil over the rice and a veggie

3pm yougart with whey ,oats and maybe fruit mixed in.

5pm pre work out protien drink 50 grams in water and eating a piece of fruit such as a orange or tangerine.

6-7 pm after work out meal, 1 chicken breast with a sweet potatoe with olive oil and a 2 table spoons of honey mixed in the potatoe

9pm Yougart with oats mized in and a scoop of whey thrown in their.

along with atleast a gallon of water intake daily

sometime I awake at night and eat a snack usually some chicken and brown rice or potatoe

I cook chicken breast 20 at a time and riice by the pot full along with potatoes bythe dozen
diet varys sometimes becuase I'll ether cook chicken or low cook a giant beef brisket so I use beef instead of chicken for 3 days ina row about every 2 weeks

that is my clean diet no added salts and i have been on it for 6 weeks
I have not used gear for almost 9 months ,My face is lean and sunken very nice due to cooking my foods with out the extra soduim

SoI the issue is the GI index of the foods
the potatoes I read they have a high GI index
and they say in the books I might as well be eating a candy bar
Should i leave out the potatoes all together and replace with a simple green veggie?
Also should I not eat the potatoe before bed and stick with a lower GI index food?

I am not fat I am hanging around a athletic 10-12% bf.

But I feel the potatoes and sweet potatoes feel me up and i'll really miss them in my diet and might have to eat them eod instead of ed

I am trying to lean bulk I want to build up and stay lean .
I am very A meso but if I eat to much can easily become a endo.

I have seen some descent in body composition in this short time.

Any one have any suggestions to help my diet along
should i fat load every few days?
Should i sodium load every so often two?
Sodium effects me big time and with my soft irish skin I hold water eazy but would it benificial to do it anyways maybe every week for a day.

I eat no breads (very rare)they bloat me due to some unknow reason and make my fingers swell I know becuase If I eat breads my wedding ring is tight the next day then after a few days it goes back to being loose. Also milk bloats me to .Whey and yogarts are ok

Well it takes me almost 2-3 months to get decent looking so started back in october and want to get a jump start on the new year.
I live in florida and its always warm so no need for a bulker.

I may or may not do my once a year cycle in january still undecided.
If i am staying soild and making gains of 2-3lbs a year in muscle no need to even run the gear in my opinion.
If I can get this diet down and eat clean i think the gains wil keep comming.
Being 30 yrs old now its more about quality then quantity

BRO, "IMO" I would chill on the Regular, or white potato's, the sweet potato i Feel is the BOMB . I am also guilty of wakeing up and eating some RICe with chicken ect...I Have now tried to stop the Carb intake after 5:00pm, except for nuts/cottage cheese(fatfree)/ mostly now i will have the chicken, or Top round Beef as Evening things,or midnight snack.... I'm thinking when you mentioned yogurt it's plain correct? thats the best without the added flavor sugars..Sounds like your on track and i would think that at your age 5 lean lbs a year is a easy goal.! Shit i'm 33 and my body acually responds better now that when i was younger....--hope i helped a lil !

 

[Tatyana]

I have used baby new potatoes in a comp diet.

The GI is useful, but it is not a complete picture, as rarely is anything eaten in isolation.

The next progression is GL, or glycaemic load, but again, what food is eaten in isolation, very few.

The combo of carbs and fats and fibre will slow the digestion of the carb, altering the GI/GL.

Are you eating low-fat yogurt? Plain yogurt?

I often find that there are meals I eat OVER and OVER and OVER again, and like you, off season, yogurt with whey protein and strawberries or blueberries is one of my FAVS mid-afternoon.

However, variety is the spice of life, and there are all sorts of nutrients that our bodies need for optimum health that are best sourced from our food.

You want to eat a RAINBOW of colours of veggies.

I would also suggest you try out some new complex carb sources, like quinoa, spelt, buckwheat, kamut, even eating lentils or other beans are great for complex carbs.

The salt thing............

If you are not eating processed foods (check the sodium content in your whey though), then completely cutting out salt is not necessarily a good thing.

We need salt in our diet, a GOOD quality salt though. Naturally occurring salt is rarely white BTW.

I use a rock salt, sea salt, tamari, shoyu, miso, liquid aminos just to name a few.

Here is an interesting bit of info I found on sodium, I might post this up somewhere else as well.



The “Sodium - Anabolic”Connection!

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

by LifeForce Hospitals

http://www.chemo.net/sodium-.htm

The “Sodium - Anabolic”Connection!


One of the most powerful anabolic stimuli
may be sitting right on your dinner table.

Bodybuilders are constantly fed conflicting information regarding nutritional
intake. This information, dished out mainly by the magazines, is primarily
manipulated to sell you supplements. Yes, the magazines do have a vested
interest in supplements. More space is devoted to marketing their
supplements, either through articles or ads (in many cases these are one in the
same), than is devoted to non-promotional productive training and nutritional
information. Sad but true. Unfortunately you have to learn to see through the
monetarily motivated bullshit.

The Sodium Dilemma

As a whole, bodybuilders who think they are serious about their diet, generally
cut out all extra sodium intake. Most are under the false notion that sodium
will make them fat, cause them to retain extra water (as if this were a bad
thing), cause high blood pressure or is just overall an unhealthy mineral. None
of which is true. First off, sodium does not cause hypertension. This is a
disease sodium can aggravate but not manifest. Secondly, sodium will not
make you fat in any way, shape, or form. Thirdly, sodium is an essential
nutrient your body can’t live without. Many functions in the body are
"sodium-dependant". They require the presence of sodium. Many amino acids
are transported by sodium carriers.

Just recently the results of a major 10 year study were released vindicating
sodium as the unhealthy mineral. In fact this study revealed that individuals
with higher sodium intake had a lower mortality rate. That's right. Those that
consumed a diet low in sodium actually died at an earlier age than those with
higher sodium intakes. That pretty much throws a serious monkey wrench into
the generally accepted thinking on sodium now doesn't it?
With these fallacies out of the way let's see how we can manipulate our
sodium intake to help increase muscular size and strength.

Sodium and Muscle Growth

Sodium is the primary positively charged ion in extra-cellular fluid. Sodium
regulates blood volume, acid-base balance, muscle and nerve function and
ATP-hydrolyzing activity in skeletal muscle. Potassium is the primary
positively charged ion in intracellular fluid. Potassium regulates intra-muscular
fluid levels, muscle and nerve function and ATP-hydrolyzing activity in skeletal
muscle.

As you can see, sodium and potassium perform very similar functions with the
major difference being in the intra and extra-cellular fluid regulation. Most
everyone is aware that sodium has an effect on subcutaneous (under the skin)
fluid retention. Potassium has its effect on fluid inside the muscle cell. What
most don’t realize is that these two minerals are constantly striving for
equilibrium. When one gets out of line with the other your system will strive to
adjust to the underlying situation.

When you cut your sodium intake, your body will quickly compensate by
holding more sodium in and releasing potassium out thereby decreasing fluid
inside the muscle cell. When you increase your sodium intake your body will
compensate by holding more potassium in (increasing intra-muscular fluid) and
increasing the excretion of sodium.

Sodium, potassium and the balance between the two can have a prominent
impact on muscle size and anabolism (increased cellular fluid inside the muscle
cell promotes an anabolic response in muscle tissue) as well as strength
through increase joint leverage. Also, elevated sodium and potassium levels
will tend to prevent soft tissue injuries so common in heavy training.

Sodium's Influence

Increases muscle size through an increase in muscle cell
fluid volume.

Increasing cellular fluid increases protein turnover and
overload stimulated lean tissue accrual.

Increased intra and extra-cellular fluid increases joint
leverage positively impacting strength for greater muscle
overload.

Increased intra and extra-cellular fluid decreases muscle
strains and helps protect soft and connective tissue from
injury.

Many critical amino acids are "sodium-dependant". This
means they actually have to attach to a sodium molecule
to enter the muscle cell.

Getting Enough

You can get enough potassium from a good multi-mineral supplement.
Bananas are also an excellent source and are highly recommended. Each bite
has about 100 milligrams of potassium. Sodium is another story. The typical
athlete that eats a disciplined diet low in fat is probably not benefiting from
proper sodium intake as he should. Forget the myth of avoiding table salt.
Don’t be afraid to use salt liberally. This is important. I know, over the years
the media has pounded the “avoid salt” routine down your throat but you must
understand, not only this is geared towards the “average person” - if you train
and eat like a bodybuilder, you are not an average person - it's opposite of
what recent science has shown to be healthy.
Remember, the low/no sodium approach will limit the rate at which you can
put on muscle from both a fluid balance standpoint and through hormonal
suppression effects.

One of the key effects of steroids, especially the high androgenic ones, is their
ability to promote the retention of sodium. This sodium retention is believed to
be a major contributor to the muscle growth experienced while on steroids.
This is a relatively new area of research. The medical community can’t seem
to agree on just how and why steroids work and this appears to be an area
that has been seriously overlooked.

Sodium and potassium are regulated by aldosterone. Aldosterone is produced
in the adrenal cortex. Steroids have a direct influence on the adrenal cortex
which also produces cortisol and other glucocorticoids. See a connection?
We will have much more on the groundbreaking research into The “Sodium
-Anabolic” Connection in the near future. In the meantime, for a serious
anabolic jolt, simply increase your sodium intake by salting your food a little
more. It doesn't take a ton of salt. Just get in the habit of salting your food at
every meal. Steadily increase the amount you use over a one month period.
You'll be bigger, stronger, and much less susceptible to progress halting
injuries. And guess what? It costs only about 27 cents for a 3 month supply.

 

[Sim882]

THanks Tatyana, excellent informationa - I won't feel so bad now for salting my vegetables now. I'm only using regular idiosised salt, so perhaps I will have to do some research and look for a purer one.

I have used baby new potatoes in a comp diet.

The GI is useful, but it is not a complete picture, as rarely is anything eaten in isolation.

The next progression is GL, or glycaemic load, but again, what food is eaten in isolation, very few.

The combo of carbs and fats and fibre will slow the digestion of the carb, altering the GI/GL.

Are you eating low-fat yogurt? Plain yogurt?

I often find that there are meals I eat OVER and OVER and OVER again, and like you, off season, yogurt with whey protein and strawberries or blueberries is one of my FAVS mid-afternoon.

However, variety is the spice of life, and there are all sorts of nutrients that our bodies need for optimum health that are best sourced from our food.

You want to eat a RAINBOW of colours of veggies.

I would also suggest you try out some new complex carb sources, like quinoa, spelt, buckwheat, kamut, even eating lentils or other beans are great for complex carbs.

The salt thing............

If you are not eating processed foods (check the sodium content in your whey though), then completely cutting out salt is not necessarily a good thing.

We need salt in our diet, a GOOD quality salt though. Naturally occurring salt is rarely white BTW.

I use a rock salt, sea salt, tamari, shoyu, miso, liquid aminos just to name a few.

Here is an interesting bit of info I found on sodium, I might post this up somewhere else as well.



The “Sodium - Anabolic”Connection!

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

by LifeForce Hospitals

http://www.chemo.net/sodium-.htm

The “Sodium - Anabolic”Connection!


One of the most powerful anabolic stimuli
may be sitting right on your dinner table.

Bodybuilders are constantly fed conflicting information regarding nutritional
intake. This information, dished out mainly by the magazines, is primarily
manipulated to sell you supplements. Yes, the magazines do have a vested
interest in supplements. More space is devoted to marketing their
supplements, either through articles or ads (in many cases these are one in the
same), than is devoted to non-promotional productive training and nutritional
information. Sad but true. Unfortunately you have to learn to see through the
monetarily motivated bullshit.

The Sodium Dilemma

As a whole, bodybuilders who think they are serious about their diet, generally
cut out all extra sodium intake. Most are under the false notion that sodium
will make them fat, cause them to retain extra water (as if this were a bad
thing), cause high blood pressure or is just overall an unhealthy mineral. None
of which is true. First off, sodium does not cause hypertension. This is a
disease sodium can aggravate but not manifest. Secondly, sodium will not
make you fat in any way, shape, or form. Thirdly, sodium is an essential
nutrient your body can’t live without. Many functions in the body are
"sodium-dependant". They require the presence of sodium. Many amino acids
are transported by sodium carriers.

Just recently the results of a major 10 year study were released vindicating
sodium as the unhealthy mineral. In fact this study revealed that individuals
with higher sodium intake had a lower mortality rate. That's right. Those that
consumed a diet low in sodium actually died at an earlier age than those with
higher sodium intakes. That pretty much throws a serious monkey wrench into
the generally accepted thinking on sodium now doesn't it?
With these fallacies out of the way let's see how we can manipulate our
sodium intake to help increase muscular size and strength.

Sodium and Muscle Growth

Sodium is the primary positively charged ion in extra-cellular fluid. Sodium
regulates blood volume, acid-base balance, muscle and nerve function and
ATP-hydrolyzing activity in skeletal muscle. Potassium is the primary
positively charged ion in intracellular fluid. Potassium regulates intra-muscular
fluid levels, muscle and nerve function and ATP-hydrolyzing activity in skeletal
muscle.

As you can see, sodium and potassium perform very similar functions with the
major difference being in the intra and extra-cellular fluid regulation. Most
everyone is aware that sodium has an effect on subcutaneous (under the skin)
fluid retention. Potassium has its effect on fluid inside the muscle cell. What
most don’t realize is that these two minerals are constantly striving for
equilibrium. When one gets out of line with the other your system will strive to
adjust to the underlying situation.

When you cut your sodium intake, your body will quickly compensate by
holding more sodium in and releasing potassium out thereby decreasing fluid
inside the muscle cell. When you increase your sodium intake your body will
compensate by holding more potassium in (increasing intra-muscular fluid) and
increasing the excretion of sodium.

Sodium, potassium and the balance between the two can have a prominent
impact on muscle size and anabolism (increased cellular fluid inside the muscle
cell promotes an anabolic response in muscle tissue) as well as strength
through increase joint leverage. Also, elevated sodium and potassium levels
will tend to prevent soft tissue injuries so common in heavy training.

Sodium's Influence

Increases muscle size through an increase in muscle cell
fluid volume.

Increasing cellular fluid increases protein turnover and
overload stimulated lean tissue accrual.

Increased intra and extra-cellular fluid increases joint
leverage positively impacting strength for greater muscle
overload.

Increased intra and extra-cellular fluid decreases muscle
strains and helps protect soft and connective tissue from
injury.

Many critical amino acids are "sodium-dependant". This
means they actually have to attach to a sodium molecule
to enter the muscle cell.

Getting Enough

You can get enough potassium from a good multi-mineral supplement.
Bananas are also an excellent source and are highly recommended. Each bite
has about 100 milligrams of potassium. Sodium is another story. The typical
athlete that eats a disciplined diet low in fat is probably not benefiting from
proper sodium intake as he should. Forget the myth of avoiding table salt.
Don’t be afraid to use salt liberally. This is important. I know, over the years
the media has pounded the “avoid salt” routine down your throat but you must
understand, not only this is geared towards the “average person” - if you train
and eat like a bodybuilder, you are not an average person - it's opposite of
what recent science has shown to be healthy.
Remember, the low/no sodium approach will limit the rate at which you can
put on muscle from both a fluid balance standpoint and through hormonal
suppression effects.

One of the key effects of steroids, especially the high androgenic ones, is their
ability to promote the retention of sodium. This sodium retention is believed to
be a major contributor to the muscle growth experienced while on steroids.
This is a relatively new area of research. The medical community can’t seem
to agree on just how and why steroids work and this appears to be an area
that has been seriously overlooked.

Sodium and potassium are regulated by aldosterone. Aldosterone is produced
in the adrenal cortex. Steroids have a direct influence on the adrenal cortex
which also produces cortisol and other glucocorticoids. See a connection?
We will have much more on the groundbreaking research into The “Sodium
-Anabolic” Connection in the near future. In the meantime, for a serious
anabolic jolt, simply increase your sodium intake by salting your food a little
more. It doesn't take a ton of salt. Just get in the habit of salting your food at
every meal. Steadily increase the amount you use over a one month period.
You'll be bigger, stronger, and much less susceptible to progress halting
injuries. And guess what? It costs only about 27 cents for a 3 month supply.

 

[chazk]

Thankt chirs69 and Tatyana

Good Ideas chris to prob lay off the potatoes at night.
I would eat cottage cheese but for some reason it bloats me
buy yogart is fine dont know why much be the cultures in it make it eazier to digest
so I'll just stick with a night snack of meat with some green veggie then.

The yogart is plain no flavor (protien 11gr /carb 19grm/fat 0gr ) per serving
With 25 grams of whey stirred in and then half a cup of raw oats.
Taste like thick ceral and sweet on its own.
every now and then i'll mix in some fresh blue berries or staw berries.

Your def right tatyana about the fruits and veggies and needing more varity.
What is happening at this moment is I buy the oats,potatoes,sweet potatoes,chicken,yogart all in bulk quantities and find its fairly inexpensive to eat healthly this way.

When I go to the store and shop some of the fresh fruits such as ,blueberries,strawberries,grapes,cherries all seem pretty expensize pound per pound.
It kinda throws of my budget for food and raises the food bill alot.
But oranges and banannas are fairly inexpsensive so i do snack on them quite often.

But I can afford to buy some of the veggies such as carrots,some squashes,cabbage,cucumbers and lettuce so I can def throw a freash salad in everyday.
I have never tried quinona,spelt.buckwheat I'll have to look for them on mondays shop day and price them out.I shop monday and thursday so I would like to def try some other fiber/carb sources for the early week.
I am not sure what new potatoe is but i'll look

That is a awsome read about salt.
I looked over my labels and yes the whey , yogart, and other stuff has some salt in it.
I never add salt to anything I am more of a pepper person .

When I work out I can tatse the sweat rolling down to my face it has a salty taste for about the first 15 minutes then after that it gets more of a reg water taste.
So I know i am def getting salt in the diet.

Back in the older days when I ate like crap after a work out the shirt would dry and have white salt rings all over the midsection where salt sweated out and dried onto the clothes.

After reading that article I am going to seek some seasalt or mineral rock salts to sprinkle over a few of the blander tasteing veggies when it needs some.

But I will be monitor the salt still pretty close.

I never relized salt played such a big role in building muscle!
Thanks Tatyana for that article.

It's great to have imput from other people.