I just smashed a major PR!!

[desmond]

Compare spinach to brocolli.

Better cutting macros (spinach has fewer net carbs < fibre or portein, much lower htan brocolli; good source of omega 3).

Rich in almost nutrient - higher nutrient density than brocolli.

And doesn't taste like "a vile weed" (per Newman, Seinfeld)

JK!!!!!

Seriously, broccoli is the ultimate superfood. Aside from the fact that i like to take in a ton of fiber when eating over maintenance, its helps big time in muscle recovery (which i desperately need right now in DC) and keeping the dreaded bodyfat off. Here are just a few tidbits:

Cliffnotes: If you want to get jacked and shredded, eat a shit ton of brocolli

1. Broccoli contains a phytochemical known as indole-3-carbinol (I3C), which gets converted in the body to 3,3’-diindolylmethane (DIM). DIM reduces the strength of estrogens by converting them to weaker varieties in the liver. This diminishes estrogen’s effects on fat gain and water retention, and strengthens testosterone’s anabolic effects. Broccoli also contains the cancer-fighter sulforaphane, an antioxidant that forms from the inactive compound glucoraphanin when you chew your broccoli.

2. In a scientific review examining the nutraceutical compounds in broccoli (Journal of Pharmaceutical and Biomedical Analysis, May 17, 2006), researchers noted that broccoli is a good source of calcium--about 65 milligrams (mg) per 1 1/2 cups. In the pursuit of a ripped physique, making sure you get enough of this mineral is important because it controls fat storage and breakdown by determining whether to release the hormone calcitriol, which causes the body to produce fat and inhibits fat breakdown. Consume enough calcium and calcitriol is suppressed. Calcium also helps to increase the amount of dietary fat that is excreted from the intestines before being absorbed.

3. When you think of food sources of vitamin C, oranges are probably the first things that come to mind. Broccoli is also a good source of this antioxidant (about 120 mg per 1 1/2 cups of chopped broccoli). Vitamin C helps you recover faster from a particularly intense workout and helps ensure that the hard training session hasn't taken such a toll on your immune system that you miss your next workout.

4. It contains cousins to amino acids. Broccoli also belongs on the bodybuilding plate because it is an excellent source of glucosinolates--sulfur-containing chemical compounds that help in cell defense. Glucosinolates are derived from methionine, phenylalanine and trytophan--branched-chain amino acids. When broccoli is chewed or chopped, the glucosinolates are converted into isothiocyanates. There is still much to be understood about these phytochemicals, but researchers do know that they help protect cells from stress--the kind an intense workout can cause--as well as help defend against certain types of cancers.

5. In a scientific review examining the nutraceutical compounds in broccoli (Journal of Pharmaceutical and Biomedical Analysis, May 17, 2006), researchers noted that broccoli is a good source of calcium--about 65 milligrams (mg) per 1 1/2 cups. In the pursuit of a ripped physique, making sure you get enough of this mineral is important because it controls fat storage and breakdown by determining whether to release the hormone calcitriol, which causes the body to produce fat and inhibits fat breakdown. Consume enough calcium and calcitriol is suppressed. Calcium also helps to increase the amount of dietary fat that is excreted from the intestines before being absorbed.

6. Broccoli has about 30 micrograms of chromium per 1 1/2 cups (chopped). Chromium is an essential trace mineral that the body needs to metabolize carbohydrates, fats and proteins; it also helps control blood-sugar levels by enhancing insulin's effects at the cellular level in muscles. This means muscles can absorb more glucose and creatine (which both rely on insulin for uptake by muscle cells). It also means that this anabolic hormone can better stimulate muscle growth. About an hour after a postworkout protein shake, eat a whole-food protein and carb meal that includes broccoli to enhance muscle glycogen loading, creatine uptake and muscle growth.

 

[rediculus]

sweet

 

[OneBreath]

Compare spinach to brocolli.

Better cutting macros (spinach has fewer net carbs < fibre or portein, much lower htan brocolli; good source of omega 3).

Rich in almost nutrient - higher nutrient density than brocolli.

And doesn't taste like "a vile weed" (per Newman, Seinfeld)

spinach sucks! broccoli rules! In your face des!

 

[desmond]

spinach sucks! broccoli rules! In your face des!

lol. So your telling me you don't get your diet advice from Newman too lol

I like spinach because I can klll its flavour. I just buy it frozen.

Brocolli is too strong to kill its flavour for me. It tastes better than cauli or brussel sprouts, which I just cannot eat.

 

[OneBreath]

lol. So your telling me you don't get your diet advice from Newman too lol

I like spinach because I can klll its flavour. I just buy it frozen.

Brocolli is too strong to kill its flavour for me. It tastes better than cauli or brussel sprouts, which I just cannot eat.

Des you're looking pretty ripped there bro. How much greens are you taking in a day? It seems like we are always talking about protein around here and when to eat carbs. Greens need to get more attention.

 

[ironwings]

Greens, greens, greens!!! Although onebreath = you know I have to agree with desmond that spinach rules. Add some garlic and a little EVOO and scrumptious - without the gas ;-o

Nothing beats the properties in broccoli but my god, getting it down is another story. You're just a beast.

 

[SaiBoT]

Spinach in large quantities can hinder calcium absorption, that's why it's not suggested if you have a broken bone

just saying.

 

[desmond]

Spinach in large quantities can hinder calcium absorption, that's why it's not suggested if you have a broken bone

just saying.

Saibot: I have read 2 views on this. The oxalates in Spinach do make the iron/calcium less bioavailable. The iron is probably not a concern for most guys here - we probably consume levels that at least per WHO are considered carcingenic. As for the calcium,
per Dr. Steven Pratt, author of "super foods", the oxaltes only effect the calcium absorption of other foods.

To be honest I haven't reseached whether this is the concensus view, because I tend to avg about 1-2 litres of milk per day, so calcium depletion isn't a concern (probably an advantage).

One Breath: thanks! And this photo was taken despite my 1 litre+ milk habit and extreme salt consumption causing whatever bloat they supposedly cause. I've tried ditching salt, but to me, most vegetables and meat tastes crap without it.

I probably eat about 1/2-1 kilo of non-starchy veggies per day, mainly onion, tomato, red pepper, spinach, green beans, cabbage (and shoot me lol) the odd carrot. As I'm bulking - this photo was on Sunday - I go for ones that taste good to me, so no cauliflower or brussel sprouts, but some brocolli. I love onions even though really their not that great in terms of nutrient density.

I do however eat a lot of butternut squash too. It's the most nutrient dense starch - comparable to fiberous greens - and tastes great to me. It's high GI (75) but this doesn't appear to affect me in terms of energy levels or bf%. My other carbs are milk and oats, and I probably use WMS 1/2 the time PWO, and if I'm hungrier would use oats or butternut squash.

The only oddity of my diet I guess is I tend to consume 15-25g of fish fat per day, either in terms of salmon or fish oil.

 

[desmond]

Oh, out of interest, this is renowed diet author and natural bodybuilder Tom Venuto's best food list: Burn The Fat Blog: Foods That Burn Fat - The Top 10 Lists

HE WRITES:

My 10 top starchy carb and grains
1. Oatmeal (old fashioned)
2. Yams (almost same as sweet potatoes
3. brown rice (love basmati, a long grain aromatic rice)
4. Sweet potatoes
5. Multi grain hot cereal (mix or barley, oats, rye titricale and a few others)
6. White potatoes (glycemic index be damned!)
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal

My Top 10 top vegetables
1. broccoli
2. asparagus
3. spinach
4. salad greens
5. tomatoes
6. peppers (green and red)
7. onions
8. mushrooms
9. cucumbers
10. Zucchini

My top 10 lean proteins
1. Egg whites
2. Whey protein (protein powder supplement)
3. Chicken Breast
4. Salmon (wild alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Cod Fish
9. Bison/Buffalo
10. Rainbow Trout

My top 10 fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

 

[cobracock1979]

Oh, out of interest, this is renowed diet author and natural bodybuilder Tom Venuto's best food list: Burn The Fat Blog: Foods That Burn Fat - The Top 10 Lists

HE WRITES:

My 10 top starchy carb and grains
1. Oatmeal (old fashioned)
2. Yams (almost same as sweet potatoes
3. brown rice (love basmati, a long grain aromatic rice)
4. Sweet potatoes
5. Multi grain hot cereal (mix or barley, oats, rye titricale and a few others)
6. White potatoes (glycemic index be damned!)
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal

My Top 10 top vegetables
1. broccoli
2. asparagus
3. spinach
4. salad greens
5. tomatoes
6. peppers (green and red)
7. onions
8. mushrooms
9. cucumbers
10. Zucchini

My top 10 lean proteins
1. Egg whites
2. Whey protein (protein powder supplement)
3. Chicken Breast
4. Salmon (wild alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Cod Fish
9. Bison/Buffalo
10. Rainbow Trout

My top 10 fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Nice...