MASS - please give me your advice

[C Manson]

Im with cobra...he knows his stuff man.
Im a little heavier than you and at 3100 kcals ed id proberly lose weight nevermind gain.
PWO makes alot more sense to go with shake + waxy/dex with water for qucker digestion...whole food takes alot longer to be broken down.

 

[SouthernLord]

Bro,

with all due respect - I am knowledgable wrt to diet. EVERY pro takes in shakes, as does every bro on here. I dont know a single knowledgable person on EF who doesnt. Look into insulin responses from waxy maize compared to wholefoods. If you dont rate insulin as a valuable anabolic growth tool, stick to wholefoods PWO.

Im not offended, but your assumption that Im clueless from the 2 valid comments I made is pretty flawed.

And I already said - 3100 cals is not enough - at your size thats barely over maintenance. Work out your BMR - adjust your cals depending on your goals.

What are your goals?

I agree with you on whole food vs. shakes PWO. I have done both and recovery and glycogen replenishment are so much better for me with waxy/bcaa/creatine followed by whey iso.

Your total calories are too low btw. Even sitting at a desk all day you should be taking in more food. Especially if you want to gain lbm.

Why the 4-5 hour gap between each of your first three meals? Is there any way to get those meals closer together. If not how about throwing a shake and some nuts or piece of fruit in between one or two of them? Eating every 2-2.5 hours keeps my metabolism jacked up. I am able to maintain a decent BF% while adding LBM with a higher meal frequency. Something to think about

 

[NPC-OHIO]

Thanx for all your comments. All very valid. I do very well sticking
With whole foods. I trained under davies and he slammed us with
Creamy rice in whey whole carb sources.
My theory is whatever works for you. I've stayed under 8% and
Increased my big 3 by close to 300 lbs combined. Just works
Well.


My one concern was too many cals so late at night. That cookie
is all organic but still 70 g of carbs from oars

 

[SouthernLord]

I would avoid eating that cookie if possible. Why not keep a casein rich shake in the frig or eat some more cottage cheese if you wake up hungry?

 

[cobracock1979]

I would avoid doing anything until you have worked out your maintenance cals and decided on how may cals you nees a day, according to goals.

Bodybuiding basics class 101 - go do some reading

 

[joe d]

there is always so much confusion over diet. this thread is funny. it is a fact that real food over supliments is better. most sups come from food or are made to mimmic certain nutrients of real food. it is verry possible and far better to get all of the bennifets of the supliments described here with real food such as beef, sugar and so on. do i do this. most of the time no because it is easier to take sups. if you dont believe me look up the ingredients in your sups that you are taking then search for where they come from. then call any doctor out there and ask them what is a better source for that nutrient.

 

[NPC-OHIO]

I would avoid doing anything until you have worked out your maintenance cals and decided on how may cals you nees a day, according to goals.

Bodybuiding basics class 101 - go do some reading

You're a funny dude. Looks like I got under your skin. i know my maintence yet that still was not my question. It was more of a streamline of the timing of day. I still think you need to get up-to-date with the whole post-workout timing, gi -index, insulin response, and stop believing what you read in mags. FYI - most top not pros do NOT take shakes, period. I've training and brainstormed with two of them, Cutler and Dillette, both believe shake are SUPPLEMENTS, and should not be a part of everyday diet. They just aren't as nutrioicus. Period. Plus, they bloat, the make you look flat, and personally, I am more satisifed with whole foods. I guess that's why I stay under 8%. This isn't what this thread is for. If you want to talk more, I'd be happy to email or pm. Boards don't need flaming right now. Thanks

The cookie, BTW- is prob. more nutricious than any supp. you take including casein. It's 100% orgainc all natural ingredients. Now the 70g of carbs that late may be another issue.

 

[gjohnson5]

What are the # signs and all the numbers representing......"1 TB PB 4 8 4 94 48 # 12 # 59 # 540 "

No , it look like its supposed to say 1 tablespoon peanut butter AND THEN protein fats carbs and total calories

 

[gjohnson5]

ps lose the rice cakes at 7pm - high GI foods not great in the evening.

Replace cottage cheese before bed for casien protein+NPB. Just my 2c

I used to preach this stuff too.
From all the studies I've read , there is no association with hi GI foods and body composition.

The above is a myth

 

[cobracock1979]

Actually bro, and I hate to keep putting down your replies, but it appears you have some research to do. many many many pros never take in shakes period. There is no diff. between whole foods vs a liquid carb source and that has been proven recently time and time again. So I do appreciate the comments, but let's let someone else reply. You just keep researching. The waxy, dextro, malto mandatory post workout is flawed, Im not saying it's bad as I know many who do it too, but I feel better and operate better (not too mention look better) with as many whole foods in my diet as possible. I do take a whey mix, that is my one shake for the day

As far as cc, its a far better choice than str8 casein powder. It's much slower in digestion and the pb slows it even more.;

My ? was not a food critique, it was more of a level of is it too much food, too late, but let's leave that up to someone else.

BTW - cals are listed at the bottom.

LOL,

There you go assuming again - like I read that in a mag! Get real and stop being insulting.

Im not flaming bro - if you dont want aggressive respones try gettin your facts straight before youy go accusing knowledgable people of being clueless, thats all. If you want specific answers simply, make your questions specific.

I refer to the above - the question you asked is this "at 208 lbs and 10% BF and 6'2.5, is 3100 cals enough?" The answer is clearly no - if you were at all knowledgable about diet you would know this. You clearly are not.

I dissagree with the PWO thing, but each to their own. Like I said, there is no qustion of the superior insulin response of WM. Just depends how much you value insulin manupilation (insulin being the most powerful anabolic agent on the planet). But I agree in gerneral, eat as much whole foods as possible.

Any way, I said my piece so Ill leave it to other bro's to chime in as you requested.

By the way - I think my avatar should make it clear I know what Im talkin about - just sayin :chomp