GI question???

[peerchek]

I've been reading on the board about GI carbs. I don't really understand when there good to be taken and how much to take. ie. early in the day before 5pm. or pwo or pre work out?? I'm 21 yrs. 6' 198lbs. and aprox. 15%bf. I wana get to about 12%bf. My diet is in check i eat very healthy i'm just confused about the GI thing? Any help?? Thanks bros.

 

[1_more_rep]

I've been reading on the board about GI carbs. I don't really understand when there good to be taken and how much to take. ie. early in the day before 5pm. or pwo or pre work out?? I'm 21 yrs. 6' 198lbs. and aprox. 15%bf. I wana get to about 12%bf. My diet is in check i eat very healthy i'm just confused about the GI thing? Any help?? Thanks bros.

first thing you want to do is distinguish the 3 typed of GI carbs (high GI - 70+) (intermediate GI - 55-69) and (low GI - 54 and under)
Foods HIGH in GI are very unhealthy and cause your blood-glucose levels to rapidly rise - these are the kinds of foods you want to stay away unless you want heart disease, diabetes, etc.

intermediate GI carbs aren't as bad but still wouldn't be beneficial for a strict diet with exercise for a better body

what you want is LOW GI carbs because "Choosing lower GI carbs, as part of a calorie-controlled eating plan, in combination with regular physical exercise, offers a range of documented health benefits along with relatively rapid weight loss. Even so, there's no magic to a low GI diet program. Calories and nutrition are still paramount" (taken from a site)

the thing about LOW GI carbs is unlike other diets that make you eat stuff that tastes disgusting you can eat pretty decent to good tasting foods while on this diet...as long as you are careful...here is a sample GI diet for you to use and abuse and alter based on your specific needs:

Breakfast

Cereal with Seeds, Walnuts and Fruit [Calories 290]
1 Shredded Wheat biscuit
1/2 cup non-fat milk
1 tbsp pumpkin seeds
4 chopped walnuts
1 apple, chopped

Snack Suggestion (45m-1.5 hours later)
1 orange [Calories 70]

Lunch

Grilled Ham & Swiss on Rye and Fruit [Calories 340]
1 slice rye bread or whole wheat bread
1 oz low-fat Swiss cheese
3 oz deli ham
1/2 tsp honey mustard
4 cherry tomatoes
1 kiwi fruit

Snack Suggestion
Low-fat yogurt, handful of walnuts or almonds [100]

Dinner
Broiled Chicken Breast, Lentils and Vegetables [Calories 344]
5 oz skinless, boneless, chicken breast
1/2 cup cooked lentils
1 cup fresh or frozen broccoli
1 cup fresh or frozen green beans

Extra Daily Allowance (think of this as a little breaking the diet break even though you are not)
1/2 cup fat-free milk (or equivalent)

total daily calories: about 1200...this is (obviously) not enough for your weight and size...so i would probably add 1-2 meals with some protein and some greens and you will have a tasty yet healthy diet

 

[peerchek]

thanks alot bro for the info. i got a couple of questions pretaining the diet? how come you don't have any oatmeal in there? and what are lentils? thanks alot bro.

 

[1_more_rep]

thanks alot bro for the info. i got a couple of questions pretaining the diet? how come you don't have any oatmeal in there? and what are lentils? thanks alot bro.

no problem...this is just a sample diet...so you can add some oats in there somewhere and maybe a tbsp of flax/fish oil somewhere as well since you need to intake more than those 1200 cals...i just suggested this diet and like it because it gives you variety so your taste buds don't die of boredom from the same thing

Lentils are a kind healthy brown bean

 

[peerchek]

ok, thanks alot for the advice i'm gona use this diet plan.