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I just smashed a major PR!!
- Thread starter OneBreath
- Start date
Chrisco915
Banned
Clear the rooooooooom!!!!!!!!!!!!!!!!
needtogetaas
New member
lmao
OneBreath
Elite Mentor
Time will tell. I'm working on 1 1/2 cups of flaxmeal right now. Where's joe the plumber?
That was you tonight wasn't it?????!!!!
lolol
That was you tonight wasn't it?????!!!!
rofl
needtogetaas
New member
oh hell, yuck!!!
I hate broccolli.
fuck that I love it. I love veggies like a mofo. All of them. Except beets I fucking hate beets.
I usually go for asparagus. I eat brocolli, but I hate it.
needtogetaas
New member
asparagus is by far my favorite of all. Its even good in the morning with eggs.
OneBreath
Elite Mentor
Preliminary lab studies of monkey and human cells conducted by researchers at the Northeastern Ohio Universities College of Medicine in Rootstown, Ohio show that a compound found naturally in broccoli, cabbage, and brussels sprouts-- indole-3-carbinol--may be a key to inhibiting the herpes simplex virus. And it works really well. The compound blocked the virus from reproducing by an amazing 99.9 percent--essentially 100 percent effectiveness.
The indole-3-carbinol compound works by interfering with factors that help cells reproduce. It inhibits the herpes simplex virus in the same way, since the virus needs those same factors as the cells to reproduce.
OneBreath
Elite Mentor
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.
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.
Tatyana
Elite Mentor
You would have to try my beetroot salad or my borscht.
I also do a great roasted beet root risotto that is freaking YUM!
desmond
New member
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)
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)
OneBreath
Elite Mentor
desmond
New member
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
Elite Mentor
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.
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.
Nothing beats the properties in broccoli but my god, getting it down is another story. You're just a beast.
desmond
New member
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
New member
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
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
Member
OneBreath
Elite Mentor
Good post
get some audio on that file.
Here we go!
Are you really gonna eat all that?
Dude, that's a whole lot of broccoli. You should put some tobasco sauce, that's the only way I could down that.
OneBreath
Elite Mentor
LOL, its been gone for a few hours. I drizzle some italian dressing on it (extra virgin olive oil based).
Tabasco huh? That would speed up metabolism. I might have to give that a try, and provide audio as ironwings suggests
cobracock1979
Member
OB - any protein with tha broccoli? 
OneBreath
Elite Mentor
OB - any protein with tha broccoli?
Just had 75 grams prior. I usually have my late morning 4 cups of broccoli to push through my 2 morning feasts. I had a balls out leg workout this morning so i had a massive amount of food afterwards.
desmond
New member
??? I don't find it has laxitive affects.
I think Onebreath also consumes a cup of flaxmeal per day so he clearly tolerates extreme fibre intake well (or has atrocious gas lol)
OneBreath
Elite Mentor
Luckily no atrocious gas or involuntary spillage.
I am pretty regular. I should market this protocol to seniors. Trash your metamucil gramps, 4 cups of broccoli and 1 cup of flaxmeal is all you need. No biggie.
raw veggies upset my stomach, raw broccoli makes me feel as though someone(s) is do the cha cha in my belly
desmond
New member
raw veggies upset my stomach, raw broccoli makes me feel as though someone(s) is do the cha cha in my belly
You have a lot of food allergies mwm5 from memory. Although it must be kinda annoying judging by your progress, they are clearly not affecting u
only problems i really have is anything from a cow fuckes me up. veggies i can eat, just have to steam them or something. my stomach has got sooooooooooo much better since i've started probiotics and enzymes
OneBreath
Elite Mentor
I've heard of this stuff. What are you taking? I think trueprotein has a line.
OneBreath
Elite Mentor
i use goat whey as my protein. 100% lactose free, don't bother me in any way
What are the probiotics and enzymes? Is it all just for good digestion or are there other benefits?
probiotics help keep the ratio of good/bad bacteria in your stomach thus helping with digestion. I use the acidophilus strand. The enzymes help break down food thus helping with digestion.
Up until the beginning of this year, when i was turned on to these items, i had a VERY sensitive stomach for about 10 years. They have done a 360 on my digestive track and i once again feel like i'm living again
desmond
New member
Another victory for spinach as the ultimate vegetable onebreath lol
Its the most alkaline foods: Acid/Base Balance, Kidney Loading, Osteoporosis, Alkaline
Beverages
Beer, draft -0.2
Beer, pale 0.9
Beer, stout bottled -0.1
Coca-cola 0.4
Cocoa, made with semi-skimmed milk -0.4
Coffee, infusion 5 minutes -1.4
Mineral water (Apollinaris) -1.8
Mineral water (Volvic) -0.1
Red wine -2.4
Tea, Indian infusion -0.3
White wine, dry -1.2
Fats and Oils
Butter 0.6
Margarine -0.5
Olive oil 0.0
Sunflower seed oil 0.0
Fish
Cod fillets 7.1
Haddock 6.8
Herring 7.0
Trout, brown steamed 10.8
Fruits and Fruit Juices
Apple Juice, unfiltered -2.2
Apples, 15 varieties flesh & skin, average -2.2
Apricots -4.8
Bananas -5.5
Black currants -6.5
Cherries -3.6
Grape juice, unsweetened -1.0
Kiwi fruit -4.1
Lemon juice -2.5
Orange juice, unsweetened -2.9
Oranges -2.7
Peaches -2.4
Pears, 3 varieties flesh and skin, average -2.9
Pineapple -2.7
Raisins -21.0
Strawberries -2.2
Watermelon -1.9
Nuts
Hazlenuts -2.8
Walnuts 6.8
Grain Products
Bread, rye flour mixed 4.0
Bread, rye flour 4.1
Bread, wheat flour mixed 3.8
Bread, wheat flour whole meal 1.8
Bread, white bread 3.7
Cornflakes 6.0
Crispbread, rye 3.3
Noodles, egg 6.4
Oat flakes, rolled oats 10.7
Rice, brown 12.5
Rice, white, easy cook 4.6
Rice, white, easy cook, boiled 1.7
Rye flour, whole 5.9
Spaghetti, white 6.5
Spaghetti, whole meal 7.3
Wheat flour, white plain 6.9
Wheat flour, whole meal 8.2
Legumes
Beans, green/French beans -3.1
Lentils, green and brown, whole, dried 3.5
Peas 1.2
Peanuts, plain 8.3
Meat and Meat Products
Beef, lean only 7.8
Chicken, meat only 8.7
Corned beef, canned 13.2
Frankfurters 6.7
Liver sausage 10.6
Luncheon meat, canned 10.2
Pork, lean only 7.9
Rump steak, lean and fat 8.8
Salami 11.8
Turkey, meat only 9.9
Veal, fillet 9.0
Milk, Dairy Products
Buttermilk 0.5
Camembert cheese 14.6
Cheddar cheese, reduced fat 26.4
Cheese, Gouda 18.6
Cottage Cheese, Plain 8.7
Creams, fresh, sour 1.2
Fresh Cheese (Quark) 11.1
Full fat, soft cheese 4.3
Hard cheese, average 4 types 19.2
Ice Cream, dairy, vanilla 0.6
Whole milk, evaporated 1.1
Whole milk, pasteurized 0.7
Parmesan cheese 34.2
Processed cheese, plain 28.7
Yogurt, whole milk, fruit 1.2
Yogurt, whole milk, plain 1.5
Eggs
Eggs, chicken, whole 8.2
Egg white 1.1
Egg yolk 23.4
Sugar, preserves and sweets
Chocolates, milk 2.4
Honey -0.3
Madeira cake 3.7
Marmalade -1.5
Sugar, white -0.1
Vegetables
Asparagus -0.4
Broccoli, green -1.2
Carrots, young -4.9
Cauliflower -4.0
Celery -5.2
Chicory -2.0
Cucumber -0.8
Eggplant -3.4
Leeks -1.8
Lettuce, average 4 varieties -2.5
Lettuce, iceberg -1.6
Mushrooms, common -1.4
Onions -1.5
Peppers, green -1.4
Potatoes, old -4.0
Radish, red -3.7
Spinach -14.0
Tomato juice -2.8
Tomatoes -3.1
Zucchini -4.6
Its the most alkaline foods: Acid/Base Balance, Kidney Loading, Osteoporosis, Alkaline
Beverages
Beer, draft -0.2
Beer, pale 0.9
Beer, stout bottled -0.1
Coca-cola 0.4
Cocoa, made with semi-skimmed milk -0.4
Coffee, infusion 5 minutes -1.4
Mineral water (Apollinaris) -1.8
Mineral water (Volvic) -0.1
Red wine -2.4
Tea, Indian infusion -0.3
White wine, dry -1.2
Fats and Oils
Butter 0.6
Margarine -0.5
Olive oil 0.0
Sunflower seed oil 0.0
Fish
Cod fillets 7.1
Haddock 6.8
Herring 7.0
Trout, brown steamed 10.8
Fruits and Fruit Juices
Apple Juice, unfiltered -2.2
Apples, 15 varieties flesh & skin, average -2.2
Apricots -4.8
Bananas -5.5
Black currants -6.5
Cherries -3.6
Grape juice, unsweetened -1.0
Kiwi fruit -4.1
Lemon juice -2.5
Orange juice, unsweetened -2.9
Oranges -2.7
Peaches -2.4
Pears, 3 varieties flesh and skin, average -2.9
Pineapple -2.7
Raisins -21.0
Strawberries -2.2
Watermelon -1.9
Nuts
Hazlenuts -2.8
Walnuts 6.8
Grain Products
Bread, rye flour mixed 4.0
Bread, rye flour 4.1
Bread, wheat flour mixed 3.8
Bread, wheat flour whole meal 1.8
Bread, white bread 3.7
Cornflakes 6.0
Crispbread, rye 3.3
Noodles, egg 6.4
Oat flakes, rolled oats 10.7
Rice, brown 12.5
Rice, white, easy cook 4.6
Rice, white, easy cook, boiled 1.7
Rye flour, whole 5.9
Spaghetti, white 6.5
Spaghetti, whole meal 7.3
Wheat flour, white plain 6.9
Wheat flour, whole meal 8.2
Legumes
Beans, green/French beans -3.1
Lentils, green and brown, whole, dried 3.5
Peas 1.2
Peanuts, plain 8.3
Meat and Meat Products
Beef, lean only 7.8
Chicken, meat only 8.7
Corned beef, canned 13.2
Frankfurters 6.7
Liver sausage 10.6
Luncheon meat, canned 10.2
Pork, lean only 7.9
Rump steak, lean and fat 8.8
Salami 11.8
Turkey, meat only 9.9
Veal, fillet 9.0
Milk, Dairy Products
Buttermilk 0.5
Camembert cheese 14.6
Cheddar cheese, reduced fat 26.4
Cheese, Gouda 18.6
Cottage Cheese, Plain 8.7
Creams, fresh, sour 1.2
Fresh Cheese (Quark) 11.1
Full fat, soft cheese 4.3
Hard cheese, average 4 types 19.2
Ice Cream, dairy, vanilla 0.6
Whole milk, evaporated 1.1
Whole milk, pasteurized 0.7
Parmesan cheese 34.2
Processed cheese, plain 28.7
Yogurt, whole milk, fruit 1.2
Yogurt, whole milk, plain 1.5
Eggs
Eggs, chicken, whole 8.2
Egg white 1.1
Egg yolk 23.4
Sugar, preserves and sweets
Chocolates, milk 2.4
Honey -0.3
Madeira cake 3.7
Marmalade -1.5
Sugar, white -0.1
Vegetables
Asparagus -0.4
Broccoli, green -1.2
Carrots, young -4.9
Cauliflower -4.0
Celery -5.2
Chicory -2.0
Cucumber -0.8
Eggplant -3.4
Leeks -1.8
Lettuce, average 4 varieties -2.5
Lettuce, iceberg -1.6
Mushrooms, common -1.4
Onions -1.5
Peppers, green -1.4
Potatoes, old -4.0
Radish, red -3.7
Spinach -14.0
Tomato juice -2.8
Tomatoes -3.1
Zucchini -4.6
cobracock1979
Member
OB - you ever eat it raw?
OneBreath
Elite Mentor
Thats how i eat it most days. I drizzle some italian dressing over a tupperware bowl full. (make sure the dressing is extra virgin olive oil based)
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