Time to go get a pro card - LOG

[EarthRider]

lol, i hope this doesn't piss you off. but can you tell me when you eat your meals during IF. like if your feeding time is between 12 pm and 8 pm, how many meals would you fit in there?

So I want to eat 2600 cals a day to lose weight and keep muscle. i'd like to do the IF and have been doing it.

 

[insanityapproved]

Mind if I ask how long after this pic did you take your AVI pic?

5 years

 

[insanityapproved]

lol, i hope this doesn't piss you off. but can you tell me when you eat your meals during IF. like if your feeding time is between 12 pm and 8 pm, how many meals would you fit in there?

So I want to eat 2600 cals a day to lose weight and keep muscle. i'd like to do the IF and have been doing it.

I don't have a specific meal plan, I just make sure I get in my planned macros.

Here's an example of what I had yesterday:

1. pre+intra workout (make sure you space that throughout your workout - slamming 20g of free aminos will not give you any benefit. Those are digested super quickly and you will want a continous intake of tiny quantities. This can aid in sparing muscle mass when you train fasted. It's all about finding just the right amount - enough for your body to spare it's own aminos but not enough for them to elevate insulin significantly as they are very glucogenic)
- 10g BCAA
- 10g leucine

2. post workout
- 2 lbs grilled chicken breast
- 6oz white rice
- lots of veggies

in the PWO you will want to avoid fatty stuff as this will slow down digestion and you will not get the 100% anabolic benefit of the protein and carbs. Keep it high in carbs and protein, you will need lots of both no matter what your goal. The carbs serve as your "slin shot" to shuttle that protein into your muscles. Remember that insulin is the single most anabolic hormone in the body and the only way to elevate it significantly is by eating lots of carbohydrates. Also you will want to avoid fructose in that meal, so keep your fruit for later. If you're having a hard time getting enough "solid" protein down (I often do) you can have a whey protein shake with that meal

3. Second meal
- 2lbs nonfat curd cheese
- 3lbs lowfat plain yogurt
- 50g whey protein
- 6oz rolled oats
- 1tbsp macadamia nut oil
- 10g omega 3 fish oil

4. Pre-bed meal
- 80g casein protein
- 2 bananas
- 2tbsp macadamia nut oil
- 10g omega 3 fish oil

 

[SephBB]

Hows your site coming along? Would be cool to see it up and running..

Underattack what is an Invitation to me?

insanityapproved:
Cool .. Again I see their i a lot of different Ways to Make Your Diet.

 

[gymjunkie09]

I don't have a specific meal plan, I just make sure I get in my planned macros.

Here's an example of what I had yesterday:

1. pre+intra workout (make sure you space that throughout your workout - slamming 20g of free aminos will not give you any benefit. Those are digested super quickly and you will want a continous intake of tiny quantities. This can aid in sparing muscle mass when you train fasted. It's all about finding just the right amount - enough for your body to spare it's own aminos but not enough for them to elevate insulin significantly as they are very glucogenic)
- 10g BCAA
- 10g leucine

2. post workout
- 2 lbs grilled chicken breast
- 6oz white rice
- lots of veggies

in the PWO you will want to avoid fatty stuff as this will slow down digestion and you will not get the 100% anabolic benefit of the protein and carbs. Keep it high in carbs and protein, you will need lots of both no matter what your goal. The carbs serve as your "slin shot" to shuttle that protein into your muscles. Remember that insulin is the single most anabolic hormone in the body and the only way to elevate it significantly is by eating lots of carbohydrates. Also you will want to avoid fructose in that meal, so keep your fruit for later. If you're having a hard time getting enough "solid" protein down (I often do) you can have a whey protein shake with that meal

3. Second meal
- 2lbs nonfat curd cheese
- 3lbs lowfat plain yogurt
- 50g whey protein
- 6oz rolled oats
- 1tbsp macadamia nut oil
- 10g omega 3 fish oil

4. Pre-bed meal
- 80g casein protein
- 2 bananas
- 2tbsp macadamia nut oil
- 10g omega 3 fish oil

2lbs grilled chicken, holy ****...what's that, like 250+grams of protein? Guess that throws the myth that body can't use any more than 50g protein per serving out the window

 

[RADAR]

there are a lot of dumb fucks living in the US trust me.. i deal with them all the time. but we also have the smartest in the world.. its just in the AAS world you are dealing with people too lazy to do their own research and figure out simple shit out, so they want others to do it for them. its the under 25 crowd who want to turn pro's without knowing the difference between a 25gauge needle and a 25gauge shotgun.

I agree with this comment, everyone wants a hard beach body but no one wants to lift any heavy ass weight.

 

[insanityapproved]

2lbs grilled chicken, holy ****...what's that, like 250+grams of protein? Guess that throws the myth that body can't use any more than 50g protein per serving out the window

was that ever a question? lol, such nonsense

I call it the 30/50g protein per meal myth.

Some guy once read a random study on this topic where they gave people different amounts of whey protein isolate. They concluded that what is over 30g taken in at a time will mostly be converted into glucose and used for energy.

But what are we missing here .. They were taking whey protein isolate! Surely you wouldn't go slam 250 grams of whey would you? Solid foods take time to digest. When you eat 2lbs of chicken the amount of amino acids in your bloodstream will remain elevated for 8+ hours in which time you will probably have had your next meal .. So like I said this is pure 100% bullshit

 

[lovedej]

Quote posted by EarthRider
lol, i hope this doesn't piss you off. but can you tell me when you eat your meals during IF. like if your feeding time is between 12 pm and 8 pm, how many meals would you fit in there?

So I want to eat 2600 cals a day to lose weight and keep muscle. i'd like to do the IF and have been doing it.

I don't have a specific meal plan, I just make sure I get in my planned macros.

Here's an example of what I had yesterday:

1. pre+intra workout (make sure you space that throughout your workout - slamming 20g of free aminos will not give you any benefit. Those are digested super quickly and you will want a continous intake of tiny quantities. This can aid in sparing muscle mass when you train fasted. It's all about finding just the right amount - enough for your body to spare it's own aminos but not enough for them to elevate insulin significantly as they are very glucogenic)
- 10g BCAA
- 10g leucine

2. post workout
- 2 lbs grilled chicken breast
- 6oz white rice
- lots of veggies

in the PWO you will want to avoid fatty stuff as this will slow down digestion and you will not get the 100% anabolic benefit of the protein and carbs. Keep it high in carbs and protein, you will need lots of both no matter what your goal. The carbs serve as your "slin shot" to shuttle that protein into your muscles. Remember that insulin is the single most anabolic hormone in the body and the only way to elevate it significantly is by eating lots of carbohydrates. Also you will want to avoid fructose in that meal, so keep your fruit for later. If you're having a hard time getting enough "solid" protein down (I often do) you can have a whey protein shake with that meal

3. Second meal
- 2lbs nonfat curd cheese
- 3lbs lowfat plain yogurt
- 50g whey protein
- 6oz rolled oats
- 1tbsp macadamia nut oil
- 10g omega 3 fish oil

4. Pre-bed meal
- 80g casein protein
- 2 bananas
- 2tbsp macadamia nut oil
- 10g omega 3 fish oil

Why do you recommend low fructose in the pre workout meal?
So bananas are no good?
Can I eat oats with low fat milk as a prework meal? Thanks for posting your diet by the way.
Sent from my GT-I9100 using EliteFitness

 

[underattack]

Why do you recommend low fructose in the pre workout meal?
So bananas are no good?
Can I eat oats with low fat milk as a prework meal? Thanks for posting your diet by the way.
Sent from my GT-I9100 using EliteFitness

Hes not eating pre workout, its post workout hes talking about. And my guess is he aint eating fructose because its broken down in the liver and dont work that good as a "slin shot".

 

[burnthiscorpse]

was that ever a question? lol, such nonsense

I call it the 30/50g protein per meal myth.

Some guy once read a random study on this topic where they gave people different amounts of whey protein isolate. They concluded that what is over 30g taken in at a time will mostly be converted into glucose and used for energy.

But what are we missing here .. They were taking whey protein isolate! Surely you wouldn't go slam 250 grams of whey would you? Solid foods take time to digest. When you eat 2lbs of chicken the amount of amino acids in your bloodstream will remain elevated for 8+ hours in which time you will probably have had your next meal .. So like I said this is pure 100% bullshit

Yes exactly only being able to handle 30-50g protein per meal is bullshit. If that were the case then those that need 400-500 grams of protein would have to eat 10 times a day....lets see, every 2 hrs, so you get to sleep 4 hrs. What bullshit.

I shoot for 60-70g per meal/shake, whatever. That gives me at least 360g.