Supplements the debate/discussion thread

Freefaller said:
Agreed Chris. Right dosage IMO.
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Feels like mod rep :D.

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Freefaller said:
The only supps I go mad for are fish oils and vit D supps.

There are a few other root herb based ones which are great but cost too much.

Of course protein and EAAs are absolute staple - but again I don't feel the need for them at the moment.
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Out of interest whats your diet like?

You have quite a rep here for doing things the right way it seems and you appear to know you stuff quite well.

Would be nice to see some basics of what you eat and what not. :)
 
Hedge said:
Where is currently best for fine oats?
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Not sure if your after quality or price but I've been using the myprotein instant oats. Only ever use them in my shakes and they seem to mix well and don't really taste of anything when mixed with flavoured powders.
 
IndigoGorilla said:
Not sure if your after quality or price but I've been using the myprotein instant oats. Only ever use them in my shakes and they seem to mix well and don't really taste of anything when mixed with flavoured powders.
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I might have to give that a go. I got a full bag from the New Year MP deal and been trying to find a way to use them in a good way. :D
 
Deception said:
I might have to give that a go. I got a full bag from the New Year MP deal and been trying to find a way to use them in a good way. :D
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I have chocolate instant oats from MP as well.

I put just under a small scoop in each shake: 1) To give it flavor. 2) So extra cals really.

Just make sure you get a good whisk, one that you can spin in your hands easily, or a blender. Otherwise you get clumbs of it.

You can also put it in porridge etc
 
Just bought a new batch of Instant Whey, and it came with a free 90 capsules of Reflex Creapure Creatine Capsules.

My knowledge of Creatine is limited but it says to take "Take 2 Capsules 3 times daily with water on an empty stomach".

So when would you recommend I take these during the day? Very rarely will I have an empty stomach other than the morning?!?

Stop on OFF days?
 
IndigoGorilla said:
Out of interest whats your diet like?

You have quite a rep here for doing things the right way it seems and you appear to know you stuff quite well.

Would be nice to see some basics of what you eat and what not. :)
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I know some stuff, but like anything, I'm not an expert as there is so much specialisation in this field. However, I do read a lot, and like to understand what I'm putting in my body! :D However, thanks for the kind words.

My diet is along the lines of (by that I mean it's not the same every day, but you'll get a general idea of what I eat):

A couple of large smoked mackerel fillets with a couple of eggs
Fruit juice
Sometimes porridge if I'm hungry
Some Fish oils

I snack on around 50-75g of nuts
Apple
Banana

I have some high protein seeded pittas that I use for sandwiches, but cram them full of spinach, chicken/ham/meat/tuna/eggs/as long as it's got protein it's going in. So full I have to use a lot of cling flim to keep them "closed". Often make a few of them. Each "pitta" contains over 400cals, sometimes in excess of 500 depending on the filling.

Sometimes I'll have some left over dinner as an alternative.

Snack on cottage cheese (my favourite is the pineapple one), or some cured meats or peanut butter.

Post work out I'll sometimes take a shake if I know I won't be eating for a few hours, just to give my body something, along with some carbs.

Dinner's almost always low carb. i.e. meat and veg - that's it. Sometimes I'll have some sweet potato or some couscous or wholemeal pasta (but in small quantities). However 80% of the time it's just meat and veg. Typically fish, chicken, pork, or beef. Sometimes treat myself to lamb (favourite meat!).

Whilst that doesn't sound like a lot on paper, the macros are fairly good, and gives me just over my maintenance and active amounts resulting in a net +ve number of cals, but only just, which should be conducive to growth but little fat storage which is my aim. Getting big, and eating lots is fairly easy compared to lean muscle gain. It's taken me a good 5-6 years now to slowly build up from my previous ~81kg frame. I went too far (i.e. 103+kg) and whilst I looked impressive, I wasn't that fit or that lean - still showed a powerful core, and some clear defintion, but I was "blocky" "bulky" were the only words really to describe me.

I had cut down to 14st from 16 1/2st, and slowly building back up. Around 14'9 now. My bodyfat went from 18.3% down to 15.2% and then down to 13.7% over the last 16 months. Now, I have no idea where I'm sat at, but I've posted relatively recent pics in the pics thread if you're interested.


My diet is by no means ideal.

I'd rather have a better lunch - I just don't have the opportunity in my current role so have to make do with that. Also, I have to cook for 2 of us, so have to be fair to my OH who whilst is keen on eating well is on a slightly different diet to me owing to her exercise requirements (though will be getting back to less running oriented fitness in a few months after completing a marathon).

My tips?

Big breakfast for me is crucial, it's the time you can really load up on calories. Whilst I completely agree that the "little and often" approach of eating is no better than fewer regular meals, it suits my lifestyle much better, and in my opinion, ingesting decent amounts of protein regularly is a good way of keeping protein synthesis ticking over, though, as we all know, the insulin release from eating carbs with protein is also beneficial to increasing protein synthesis. Whilst I can eat large quantities of food in one sitting, I don't like that feeling of being "full" - so I prefer eating little and often.

Your dinner should be the least calorific and IMO least carb heavy meal of the day and at least 2hrs before you go to bed. It means that you're effectively "fasting" for at least 10hrs, making breakfast that little bit more welcomed! :D The principles of IF are sound, but are unnecessary unless they suit your lifestyle.

After all I do this to keep fit, to be strong and to be healthy - whilst some sacrifices and some effort in lifestyle are important, I also want a life. I don't compete and I do want to "let myself go" sometimes without guilt or having to worry too much. By instinct now, I do just eat ,well. My diet contains hardly any refined/processed carbs, very little bread (other than the high protein pittas I get (they're "health" ones - boring!!), no sweets or sugar or chocolate (other than the occaisional treat). I don't miss it. In a restaurant by instinct I will choose a high protein meal, I eat a lot of fish, especially oily fish like salmon, mackerel, sardines and tuna.
 
Lovely post, very informative :)

I'm so full after this morning :o It's ridiculous.

I may start taking some granary bread and nutella to work in stead of having it in the mornings, depends really
 
I suck with breakfast, I have to force it down because I have no appetite. If I wake up at 8am and eat nothing hunger pangs don't start to about 10am!

Delvis how long have you been eating your current diet? I find that when I start out with a new diet I struggle getting it all in at first. After sticking at it for a while I find I get hunger pangs before the allotted meal time and can even eat more.
 
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Meh.

I wake up at 6:30, have a shower, put the sausages on, let the dog do it's business, continue doing sausages and add the eggs, then eat :p

Occasionally I'll have a bit of toast as well :p
 
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