The Synpax Diet (in development - please help - Karma opportunity)

[Synpax]

First, anyone who can contribute positivly will get some k. I know a lot of folks put effort into answering stuff and don't get recognized but I'm not one of those people.
----

The premise of the Synpax diet is simplicity and economy. IE - there is no concern for taste or variety. It is a diet that uses a few simple components - sometimes more of a type, sometimes less.

The current components are:
- rolled oats -
http://www.quakeroatmeal.com/Products/SQO/SQO-QuickOats.cfm

- Optimum Nutrition Pro Complex ($35 for 4.4 lbs) - http://www.keysupplements.com/nutrition.asp?ID=553

- Fish Oil Pills - 1g of fat, 10 calories

- Water

Supplements include:
- L-Glutamine
- Creatine
- Thermorexin
- melatonin

I am anticipating a bulking phase to build muscle and anticipate going on my first AS cycle soon. My current stats are:
Age: 25
Weight: 165
BF: 7%
Cardio: Almost every morning
Weights: 3 of every 4 days in the afternoon

I am basing my nutritional needs on a diet of 3100 calories.
---

What should I add? Is there a problem with eating like this? Ar etehre less expensive alternatives?

Thanks.

 

[Synpax]

followup:

I eat the oats raw. I have been eating them like this for a few days now. I fill a cup with about 160g of them and sit at my desk with the oats in front of me and a half gallon jug of water on the side.

 

[pushnpull]

Where is the fat? You're gonna have to eat alot of those fish pills to get the ammount your looking for, and that will be costly. I can recommend you get a bottle of flax oil or hemp oil to put into the shakes or oatmeal.

Well, oatmeal is great ... and a good low Gi source of carbs.

Another problem with this would be that the protein powder you are looking at is pretty much "whey only" and will obsorb in about 1.5 to 2 hours so you relaly would have to have a shake every 1.5 hours to maintain a steady stream of protien. You may want to look for a better protein blend that is part egg protein or casein for longer lasting protien. You can make up your own mix at proteinfactory.com and it will cost you about 5-7 dollars a pound. try like a 40% whey / 40 % egg / 20% calcium caseinate mix.

and remember the simple sugars in your post-workout shakes, no oatmeal post workout.

hope my little knowledge helps.

 

[Mr.X]

First, anyone who can contribute positivly will get some k. I know a lot of folks put effort into answering stuff and don't get recognized but I'm not one of those people.
----

The premise of the Synpax diet is simplicity and economy. IE - there is no concern for taste or variety. It is a diet that uses a few simple components - sometimes more of a type, sometimes less.

The current components are:
- rolled oats -
http://www.quakeroatmeal.com/Products/SQO/SQO-QuickOats.cfm

- Optimum Nutrition Pro Complex ($35 for 4.4 lbs) - http://www.keysupplements.com/nutrition.asp?ID=553

- Fish Oil Pills - 1g of fat, 10 calories

- Water

Supplements include:
- L-Glutamine
- Creatine
- Thermorexin
- melatonin

I am anticipating a bulking phase to build muscle and anticipate going on my first AS cycle soon. My current stats are:
Age: 25
Weight: 165
BF: 7%
Cardio: Almost every morning
Weights: 3 of every 4 days in the afternoon

I am basing my nutritional needs on a diet of 3100 calories.
---

What should I add? Is there a problem with eating like this? Ar etehre less expensive alternatives?

Thanks.

You're missing a lot of things, but that's besides the point. The diet is fairly vague at BEST. Lay me out a diet plan that you feel is right for you - your creation so to speak- and I'll edit it for you (if need be) to provide you with optimal feedback.

I can get you started on the ratios:

BULKING:

Training Days:
Weight x 18
40%protein/40%carbs/20%fat

Cal: 2970
Protein: 297 g
Carbs: 297 g
Fat: 70 g

NON-training days:
weight x 15
50% protein/20%carbs/30%fat

Cal: 2475
protein: 248 g
carbs: 125 g
fat: 85 g

Mr.X

 

[juve]

'What should I add? Is there a problem with eating like this? Ar etehre less expensive alternatives?'

I'm baffled. Eating like what? Alternatives to what? Sorry mate, but I don't see any plan/diet at all, just haphazard statements. It might be helpful if you first expound on your diet, sort of lay it out, then we could contribute. Otherwise, do you just plan on eating oats and Pro complex all day, every day?


pushnpull gives very sound advice as far as protein supplement goes: try proteinfactory.com or proteincustomizer.com and get yourself some hydrlized/isolate whey combo to use post workout for fast absorption and delivery. For night time you could opt for micellar/egg combo with fish/olive oils + some psyllium husk or simply eat a steak and cheese (fat+protein to promote test synthesis and not to blunt GH secretion through action of insulin).

come up with a plan, and we'll help ya..

 

[Babyfaced Assassin]

erm i'll just add my ten tips i kcut and paste on various forums lol

maybe you can get something out of it

1. Eat between 1.5-2g of protein per Lbs of lean body weight

2. Eat smaller, frequent meals throughout the day as opposed to 2 or 3 larger meals. Your body will handley protein synthsesis better this way, manage insulin and blood sugar levels and remain in positive nitrogen balance if you get protein at each meal.

3. Eat Quality Protein sources at each meal

4. Eat only Non processed, unrefined, Low Glycemic Carbohydrates when you can, on a regular basis except of course after training when an Insulin spike is desired. At this point the Higher the GI the better (Glucose or Dextrose/Maltodextrin blend works best

5. Try to eat about 5 Grams of Fiber per meal (Except Post Workout)

6. Don't forget your fats, Make sure you get your dose of EFAs from Flax Oil, Fish Oils, Nuts, Oily Fish or Olive Oils

7. Drink about 4-6litres of Fresh Water per day

8. Avoid Fried Foods and foods containiing Hydrogenated Vegetable oils. These are both nonos on any diet

9. Eat At Least 25% of your Calories From Fat, No more than 50% in Carbs and the rest in Protien

10. Enjoy your food, Eat to live not Live to Eat

 

[Synpax]

Hi,

First, thanks for all the 1st class comments. I'll attempt to clearify/answer questions.

Pushnpull - you are right, it may be difficult to wring enough fat out of fish oil pills. The oatmeal has some, too. I will look into getting a bottle of oil -but can't I buy a bottle of fish oil?

Pushnpull - Procomplex says it is a mix of eg and whey protiens. Is this incorrect? The suggestion of proteinfactory sounds good. I will look into it. The price sounds good too. I payed 35+shipping for 4.4 lbs of pro-complex.

MrX - I'd really like to have a simple diet that involves eating the same, inexpensive, easy to make things every day. I think the protien best comes from a powder, the carbs (and fiber) best come from oats, and the fat best come from oats and fish.

Mr X - below I spec out how much of each thing I woul dneed to hit your training day/non training day (I do weights 3 days on, one day off, but go running most mornings, 3-10 miles at between a 6 minute and 9 minute pace). I busted out Excel and did some math to match your prescription (I presume each gram of fat to have 10 calories):

Training Days: 2971 calories, 40% carbs and protien, 20% fat by eating - 315g pro complex, 415g oatmeal, and 30 fish oil caps.

Non-training days: 2474 calories, 21% carbs, 30% fat, 50% protien from eating - 360g pro complex, 160g oats, 63 fish oil caps.

----

In reflection, the only problem I see is that there is no dextrose and that those are a lot of fish oil caps and I should investigate just getting bottled fish oil. Also, I should investigate other protien sources.

Note - the time involved with 'making a shake' is nill. I put the powder into a coffee mug and add just enough water to allow me to swallow it. I usually throw in the L-glutamine and creatine.

Additional comments/suggestion? Esp. regarding dextrose and protien sources?

 

[Mr.X]

MrX - I'd really like to have a simple diet that involves eating the same, inexpensive, easy to make things every day.

I think the protien best comes from a powder, the carbs (and fiber) best come from oats, and the fat best come from oats and fish. that's not always true, but in this case if it's convinient it would be fine

Mr X - below I spec out how much of each thing I woul dneed to hit your training day/non training day (I do weights 3 days on, one day off, but go running most mornings, 3-10 miles at between a 6 minute and 9 minute pace). I busted out Excel and did some math to match your prescription (I presume each gram of fat to have 10 calories):
1g fat=9cal
1g carbs=4 cal
1g protein = 4cal
1 ketone = 4.5 cal


Training Days: 2971 calories, 40% carbs and protien, 20% fat by eating - 315g pro complex, 415g oatmeal, and 30 fish oil caps.

Non-training days: 2474 calories, 21% carbs, 30% fat, 50% protien from eating - 360g pro complex, 160g oats, 63 fish oil caps.

----see my ratios in the other post, fairly clear - follow them

Mr.X

 

[Synpax]

Training Days: 2971 calories, 40% carbs and protien, 20% fat by eating - 315g pro complex, 415g oatmeal, and 30 fish oil caps.

Non-training days: 2474 calories, 21% carbs, 30% fat, 50% protien from eating - 360g pro complex, 160g oats, 63 fish oil caps.

----see my ratios in the other post, fairly clear - follow them

Mr.X [/B]

Right - the layout above for training days and non-training days matches. I presume I'll have to add some dextrose to the equation for post workout, but other than that I am good to go.

 

[serbyte]

What do you take before running in the morning? I would assume that such a high intensity of running would burn muscle and hinder your gains. Im assuming that with running 3-10 miles every morning you will need to bump your calories slightly to compensate for these calories burned.

If that is all you will be eating i dont believe that you will be getting enough saturated fat to keep your testosterone level up.

Deffinatly take a multivitamin, as the lack of regular food will bring a lack of vitamins.