The RinkFor the not so ready for prime-time players, coaches, referees, and the people that have to live with them. Discuss experiences in local leagues, coaching tips, equipment, and training.
Milk would be more for skinny people trying to get bigger. They need calories plain and simple, not just protein. Milk isn't a great source like you said.
The other issue would be calorie density. A scoop of whey might have as much protein as a can of tuna or a small chicken breast, but I'd be willing to bet the whey digests quicker and causes more of an insulin spike. That's a good thing post workout but not if you're trying to cut calories and blunt hunger.
you shouldn't care about that, but if you are a diabetic or hypoglycemic, and you do care about how fast protein digests, simply go from whey to casein. both come from milk, but casein digests a lot slower. tastes a little better, but has a more grainy texture.
I've transitioned to good foods as I've grown older. I rarely eat processed foods and have been staying away from the red meats just because of how they treat my stomach. It's a ***** getting older hehe. I'd like to hear how it goes for you Jarick - I'll be starting up in earnest May 1. I close on my house the 26th and will have all my gear in by then.
New kitchen, new pantry, etc etc. Start right and go.
I got the basic Zone info here and also did some digging around Robb Wolf's site where he recommends adjustments. For those who tend to crash or are always hungry, he recommends replacing some of the carb blocks with 3x fat blocks. If you're at a healthy weight, multiply the fat up to 5x recommended blocks (part of the diet that nobody ever listens to).
My gut (literally too) tells me there are people who can naturally eat in the proper quantities and stop when they are full. These are the people who "effortlessly lose weight" when they switch to a natural foods diet. If you're one of those people, just put a good chunk of meat on your plate, fill the rest with veggies and some fruit, and then a little bit of oil or fat.
Then there are people who's brain is broken (like myself) and don't know when to say when. I literally ate a pound of steak and a plate of veggies last week, then 30 minutes later raided the fridge and ate a bunch of peanut butter sandwiches and milk. That's a broken appetite switch. I have the same problem with booze. When I drink, I usually don't have just one, it's usually either a few and then I fall asleep or I will just go to town
I think people like me need the discipline, especially at first. We need someone with common sense to come in and say "hold on, what the **** are you doing?" Our bodies don't magically have "slow metabolisms" or whatever, we just have screwy brains. Not saying you do, but I know I do.
For me, intermittent fasting did not work. Once I break the fast, I gorge on food until I go to sleep. I tried for a few years. It just didn't work for me. Fewer small meals seem to work for me a little better. But my brain might be broken and it may reset once I get healthier.
And people like Robb Wolf and Jack Kruse (possibly a crazy person) don't seem to support fasting until your sleep and stress levels are steady and you've already cleaned up the diet. Just a heads up if you try it and fail (like I did).
I'd say this is off topic, but food is the biggest supplement we take...
I've tried a few different protein powders, and am a fan of this one:
Very tasty, mixes up well and becomes a nice frothy shake (I just shake up 2 scoops with 500 mLs of skim milk in a nalgene, drink 1/3 before the gym, 2/3 after). I would honestly drink it as a tasty snack, while some protein powders are straight up gross. It's a mix of whey, egg and milk protein.
Other than that, I take multivitamins and fish oil, but nothing else. I've been decently successful in bulking up. I try to eat a healthy, high protein diet, but it's not always that easy, especially since my girlfriend (who I live with) is vegetarian, so I almost never eat meat for breakfast or dinner (never feel like cooking 2 meals). So the whey protein helps when you're trying to build muscle quickly.
I got the basic Zone info here and also did some digging around Robb Wolf's site where he recommends adjustments. For those who tend to crash or are always hungry, he recommends replacing some of the carb blocks with 3x fat blocks. If you're at a healthy weight, multiply the fat up to 5x recommended blocks (part of the diet that nobody ever listens to).
My gut (literally too) tells me there are people who can naturally eat in the proper quantities and stop when they are full. These are the people who "effortlessly lose weight" when they switch to a natural foods diet. If you're one of those people, just put a good chunk of meat on your plate, fill the rest with veggies and some fruit, and then a little bit of oil or fat.
Then there are people who's brain is broken (like myself) and don't know when to say when. I literally ate a pound of steak and a plate of veggies last week, then 30 minutes later raided the fridge and ate a bunch of peanut butter sandwiches and milk. That's a broken appetite switch. I have the same problem with booze. When I drink, I usually don't have just one, it's usually either a few and then I fall asleep or I will just go to town
I think people like me need the discipline, especially at first. We need someone with common sense to come in and say "hold on, what the **** are you doing?" Our bodies don't magically have "slow metabolisms" or whatever, we just have screwy brains. Not saying you do, but I know I do.
For me, intermittent fasting did not work. Once I break the fast, I gorge on food until I go to sleep. I tried for a few years. It just didn't work for me. Fewer small meals seem to work for me a little better. But my brain might be broken and it may reset once I get healthier.
And people like Robb Wolf and Jack Kruse (possibly a crazy person) don't seem to support fasting until your sleep and stress levels are steady and you've already cleaned up the diet. Just a heads up if you try it and fail (like I did).
I'd say this is off topic, but food is the biggest supplement we take...
Try drinking 500 ml of water half an hour before you eat. Drink another 500ml of water with your meal. Make sure it takes you AT LEAST 20 minutes to eat/drink everything while eating. If you are hungry AND it isn't meal time. Drink 500ml of water and then brush your teeth.
Also try a 24hour fast with water/greens+. Hunger is mental. When I started IF I had to do mindless activities during peak hunger times. Now I can go 20+ hours before my first meal, often forgetting to eat. BUT I don't recommend IF until you have everything else in check.
Finally, you craved the bread/carbs when you gorged on PB sandwhiches. This is tricky and approaches very. For some people having a planned carb day helps, for others having 2-4 floating unplanned "opps" meals is the way to go as they go crazy waiting for the carb day. You can also make sure you include high fibre carbs/veggies with your meal to cut the cravings and slowly transition away from carbs every meal. You can also try to satiate cravings with coconut water. If it is early enough in the day, try having black coffee (if you drink it) or green tea.
As a last resort AND THIS IS FROWNED UPON BY MANY PEOPLE (I am less opposed to it) use crystal light or a similar carb free beverage.
Last edited by BaconStrips: 04-17-2012 at 05:01 PM.
I've tried a few different protein powders, and am a fan of this one:
Very tasty, mixes up well and becomes a nice frothy shake (I just shake up 2 scoops with 500 mLs of skim milk in a nalgene, drink 1/3 before the gym, 2/3 after). I would honestly drink it as a tasty snack, while some protein powders are straight up gross. It's a mix of whey, egg and milk protein.
Other than that, I take multivitamins and fish oil, but nothing else. I've been decently successful in bulking up. I try to eat a healthy, high protein diet, but it's not always that easy, especially since my girlfriend (who I live with) is vegetarian, so I almost never eat meat for breakfast or dinner (never feel like cooking 2 meals). So the whey protein helps when you're trying to build muscle quickly.
Pro-Tip: Cook bacon every morning and the occasional tenderloin steak for dinner. Vegetarian girlfriend will quickly change her tune.
Try drinking 500 ml of water half an hour before you eat. Drink another 500ml of water with your meal. Make sure it takes you AT LEAST 20 minutes to eat/drink everything while eating. If you are hungry AND it isn't meal time. Drink 500ml of water and then brush your teeth.
Also try a 24hour fast with water/greens+. Hunger is mental. When I started IF I had to do mindless activities during peak hunger times. Now I can go 20+ hours before my first meal, often forgetting to eat. BUT I don't recommend IF until you have everything else in check.
Finally, you craved the bread/carbs when you gorged on PB sandwhiches. This is tricky and approaches very. For some people having a planned carb day helps, for others having 2-4 floating unplanned "opps" meals is the way to go as they go crazy waiting for the carb day. You can also make sure you include high fibre carbs/veggies with your meal to cut the cravings and slowly transition away from carbs every meal. You can also try to satiate cravings with coconut water. If it is early enough in the day, try having black coffee (if you drink it) or green tea.
As a last resort AND THIS IS FROWNED UPON BY MANY PEOPLE (I am less opposed to it) use crystal light or a similar carb free beverage.
I'll keep that in mind. I drink water with meals, and try to before as well.
I will say these past few days eating a bit of everything to Zone parameters helps quite a bit.
Although last night I did wake up at midnight and ate a half PB sandwich and milk. For some reason anytime I lift weights, I crave PB sandwich and milk.
I'll keep that in mind. I drink water with meals, and try to before as well.
I will say these past few days eating a bit of everything to Zone parameters helps quite a bit.
Although last night I did wake up at midnight and ate a half PB sandwich and milk. For some reason anytime I lift weights, I crave PB sandwich and milk.
You crave them because your body is used to that food for fuel. When I get hungry nowadays, I crave a homemade beef jerky I make occasionally. The body craves what it perceives to be the most efficient form of energy. You need to slowly rewire your body.
Went to add this to my post, got distracted with work and then you posted:
EDIT: you will need to reset your brain to get healthier. This isn't hyperbole. Try some of the tricks I have outlined. Go slow and don't get frustrated. Do the fish oil thing for 10-14 days. Once that healthy habit is down, move on to the next (water before every meal and with every meal). Once you have that down, eat slowly. Once that is down, start looking at your plate and proactively assess what you eat. Maybe try and include vegetables with all but one of your meals. If they don't work PM me and we might be able to figure something out.
myofusion banana is amazing. Take 2-3 shakes a day and workout obviously. Take 1MR for a preworkout jolt. andpush your limits. without doing that. no growth.
You crave them because your body is used to that food for fuel. When I get hungry nowadays, I crave a homemade beef jerky I make occasionally. The body craves what it perceives to be the most efficient form of energy. You need to slowly rewire your body.
Went to add this to my post, got distracted with work and then you posted:
EDIT: you will need to reset your brain to get healthier. This isn't hyperbole. Try some of the tricks I have outlined. Go slow and don't get frustrated. Do the fish oil thing for 10-14 days. Once that healthy habit is down, move on to the next (water before every meal and with every meal). Once you have that down, eat slowly. Once that is down, start looking at your plate and proactively assess what you eat. Maybe try and include vegetables with all but one of your meals. If they don't work PM me and we might be able to figure something out.
My hard part is that I cook regular meals for my family and then I have to make my own diet. I am not so much into the muscle results as I am into the ability to workout and recover more quickly and consistently. I'm trying to find the medium between the body building and the recovery without gaining the mass. It seems like it is very hard to separate the two (at least for me) and fasting does not really seem like it will fit my lifestyle well.
My hard part is that I cook regular meals for my family and then I have to make my own diet. I am not so much into the muscle results as I am into the ability to workout and recover more quickly and consistently. I'm trying to find the medium between the body building and the recovery without gaining the mass. It seems like it is very hard to separate the two (at least for me) and fasting does not really seem like it will fit my lifestyle well.
If you cook for your family. Cook them healthier meals. Healthy food can taste great with a little practice. It will aide recovery and, unless you are eating at a massive deficit, are already very strong, or are very scrawny, it will help you get stronger. Unless you have specific dietary needs (diary intolerant, gluten sensitive, etc) there is little reason why everyone can't eat the same foods.
Further: Ignore anything you read on bodybuilding websites (especially a certain popular internet forum(s) that comes up every time you Google anything diet related) regarding diet.
Nutrition is easy. Calories in = Calories out. Obviously there is more too it than that, but if you want to gain weight, eat moderately more. If you need to lose weight, eat moderately less. The hard part is mental. Discovering strategies or "diets" that help accomplish goals is what challenges most people. Especially because there is so much conflicting (mis)information out there (from the USDA, from dietitians, from bro-scientists).
