Gym And Supplement Discussion

[No Crust Racing]

Well Jangles was right, even allowing for a fudge factor, looks like I'm not eating enough.

I need some decent high protein, low sugar/fat snacks.

What's the aim in terms of calories and protein intake though? This think has me aiming for around 2000 calories but I'd of thought that's a bit low (though I wouldn't mind shedding a KG or two of fat if possible).

Is it widely agreed that 1gram of protein per pound of BW is fine?

I'm not going to be madly counting numbers, just going over the diet to make some improvements.

Also my sugar intake might be a touch high, but given it's mostly natural sugars (from fruits) is that much of an issue?

Edited August 13, 2013 by ActionDan

[Trozzle]

Well Jangles was right, even allowing for a fudge factor, looks like I'm not eating enough.

I need some decent high protein, low sugar/fat snacks.

What's the aim in terms of calories and protein intake though? This think has me aiming for around 2000 calories but I'd of thought that's a bit low (though I wouldn't mind shedding a KG or two of fat if possible).

Is it widely agreed that 1gram of protein per pound of BW is fine?

I'm not going to be madly counting numbers, just going over the diet to make some improvements.

Also my sugar intake might be a touch high, but given it's mostly natural sugars (from fruits) is that much of an issue?

Don't be fooled by the whole "it's from fruit and fruit is healthy therefore it's ok" bullshit. Fruits are great thanks to being full of vitamins, minerals, fibre etc etc, but that doesn't mean that their sugar content should be ignored just because of that.

My understanding from discussions with a well-knowledged mate on the subject over the weekend led to this (which may not be absolutely correct, but without offending anyone here I'll take his word over anyone on SAU) - fructose is more likely to be stored as fat than other sugars like sucrose (cane sugar). This is because it's slightly harder for the body to utilise, so unless your liver glycogen stores are depleted (nobody here really) or if you're also taking in a simpler sugar at the same time like sucrose/glucose, that fructose is going straight to storage.

I'm happy to be corrected on this if someone can provide sources (since I'd like to know more), but yeah that's my current understanding. Fructose is a more complex chain carbohydrate than table sugar, and as a result is more likely to be stored as fat.

Doesn't mean stop eating fruit, not at all! Just don't think that because it's nutritional you can ignore the fact it's still potentially loaded with sugar.

[L33SH]

Dan if you get myfitnesspal, I'm L31SH on there.

I went to iifym.com and used their calculators to work out my daily calorie/carb/protein/fat requirement. I then changed the goal settings for these nutrient details on myfitness pal to correspond with my iifym information.

I do not record everything I eat as I now have a pretty good grasp of how to reach my specific nutrient goals each day. Before I did this there was no way I was consuming 135g of protein or 250g carbs daily and now I do not find this difficult to do (even thought I dont eat meat).

My suggestion is to utilise the calculators on iifym, then change your settings in myfitnesspal. Once you use myfitnesspal for a few months it becomes easier to work your daily calorie goals and you may not need to use it anymore.

[No Crust Racing]

Thanks Leesh, just took a look and adjusted some figures.

A high protein snack is the thing I'm after. Maybe it;s time to get into Tuna on toast or something...

[L33SH]

high protein snacks off the top of my head:

cottage cheese

pumpkin seeds

egg

turrkey

tofu

chobani yoghurt

tuna

natural peanut butter/almond butter

[mungy]

Don't be fooled by the whole "it's from fruit and fruit is healthy therefore it's ok" bullshit. Fruits are great thanks to being full of vitamins, minerals, fibre etc etc, but that doesn't mean that their sugar content should be ignored just because of that.

My understanding from discussions with a well-knowledged mate on the subject over the weekend led to this (which may not be absolutely correct, but without offending anyone here I'll take his word over anyone on SAU) - fructose is more likely to be stored as fat than other sugars like sucrose (cane sugar). This is because it's slightly harder for the body to utilise, so unless your liver glycogen stores are depleted (nobody here really) or if you're also taking in a simpler sugar at the same time like sucrose/glucose, that fructose is going straight to storage.

I'm happy to be corrected on this if someone can provide sources (since I'd like to know more), but yeah that's my current understanding. Fructose is a more complex chain carbohydrate than table sugar, and as a result is more likely to be stored as fat.

Doesn't mean stop eating fruit, not at all! Just don't think that because it's nutritional you can ignore the fact it's still potentially loaded with sugar.

Ive never seen or heard of anyone getting fat from eating too much fruit and Im 100% positive that if you simply put the fructose on as fat before utilising it as energy no health professional would ever reccomend eating fruit as part of a healthy diet for obese people.

Dont be fooled by peoples dumb opinions on what sugar is, Ive done years of training and worked a number of years at a few different gyms talking to state champion bodybuilders and PT's.....eat your fruit in moderation like everything else, and sugar is one of the best things to have straight after an intense workout as your glucogen should be fully depleted (if you worked out properly) and the intake of sugar will stimulate an insulin response in the body.

simple rules to building a great body:

1. Consistency with your workouts and planning out each week (you know when youve done a good workout, dont lie to yourself)

2. Diet

3. Diet

4. Diet

Dont be taken in by all these supplements they are just money makers for the businesses and a waste of money for newbies, the ONLY supps you should have in your room is a low carb protien powder ONLY to be used when you cannot get enough from your DIET, a B-complex and a metabolism stimulant if you are trying to burn fat faster and thats it the rest is from the food you eat.

[No Crust Racing]

Thanks Leesh.

I'll see what I can come up with.

Cheers Mungy.

[mungy]

high protein snacks off the top of my head:

cottage cheese

pumpkin seeds

egg

turrkey

tofu

chobani yoghurt

tuna

natural peanut butter/almond butter

tuna is a meal and peanut butter is not a snack as you cannot have more than one tablespoon per day, any more and your just asking for trouble.

[No Crust Racing]

I considered Tuna on some crackers/toast/something else as a snack. A small can of tuna that is, not a big one.

[mungy]

If you want a great high protien snack that is low carb just make your own protien bars from your powder, look up how to make em on you tube, its really simple and about half the cost of buying them from the store.

[No Crust Racing]

Wouldn't I just have the protein scoop in water then...

No baking required.

[mungy]

I considered Tuna on some crackers/toast/something else as a snack. A small can of tuna that is, not a big one.

Bread is your worst enemy when building lean muscle, you should never have bread of any kind in your diet if you play sport or want to get a six pack, and if you just want a super easy quick snack just eat a bannana, high in b vitamins and fiber, and no you wont get fat if you eat to many lol

[L33SH]

tuna is a meal and peanut butter is not a snack as you cannot have more than one tablespoon per day, any more and your just asking for trouble.

My boyfriend eats the small tin of tuna with crackers/toast as a snack all the time, so I consider it a snack.

Natural peanut butter on toast/celery/carrot stick is a snack as you are not consuming more than a tablsepoon

[mungy]

Wouldn't I just have the protein scoop in water then...

No baking required.

nah abit more to it than that, u put coconut or oats, almond milk mayb some honey if you want it abit sweeter, and few other steps, then pop in the fridge for like an hour and they good to go

[L33SH]

Bread is your worst enemy when building lean muscle, you should never have bread of any kind in your diet if you play sport or want to get a six pack, and if you just want a super easy quick snack just eat a bannana, high in b vitamins and fiber, and no you wont get fat if you eat to many lol

My boyfriend eats 4 to 6 slices of bread a day and has an amazing six pack.

[No Crust Racing]

Banana's are good, I have one every day.

What is a good choice for something to put tuna on then?

I thought rice cakes, but read rice "things" were not great/

I thought wholemeal or multi-grain bread, but everyone hates on bread. I think I'll just go with this. 1 piece of Bread with some Tuna should be fine, I don't eat bread any other time, maybe on the weekends or if we have some soup?

1 loaf of bread will sit in our freezer and last me about a month.

As for the protein bars, my point was I can just eat the protein scoop and be done with it, not stuff around making it into bars.

Edited August 14, 2013 by ActionDan

[No Crust Racing]

Speaking of the Birdman, what does your diet look like?

And how are we going with the supp review?

[mungy]

My boyfriend eats the small tin of tuna with crackers/toast as a snack all the time, so I consider it a snack.

Natural peanut butter on toast/celery/carrot stick is a snack as you are not consuming more than a tablsepoon

Agan bread is your worst enemy and you really should not eat it unless you are heading for a workout or to play sports within an hour of eating it, you will just pile those carbs on as fat and it takes much more effort to burn off once its turned into fat.

[L33SH]

Speaking of the Birdman, what does your diet look like?

And how are we going with the supp review?

He's not here right now

[mungy]

Banana's are good, I have one every day.

What is a good choice for something to put tuna on then?

I thought rice cakes, but read rice "things" were not great/

I thought wholemeal or multi-grain bread, but everyone hates on bread. I think I'll just go with this. 1 piece of Bread with some Tuna should be fine, I don't eat bread any other time, maybe on the weekends or if we have some soup?

1 loaf of bread will sit in our freezer and last me about a month.

As for the protein bars, my point was I can just eat the protein scoop and be done with it, not stuff around making it into bars.

If your set on tuna as a snack just have it out of the can, rice is not so bad if your using it to carb load a day before doing a leg workout, but for the most part you should try and eat brown rice to keep those carbs as low as possible, im sure you would prefer to have a little bit of ice cream at night instead of using your carb limit on bread and rice.