Supplements the debate/discussion thread

I have to admit, 90% of that has gone straight over my head. I just can't seem to get my head around it.

I've recently finished my diet plan. I'll post it up tomorrow. I'd appreciate it if someone could give it a once over and let me know if it's rubbish or not before I buy it. Basically a 40:30:30 carb:protein:fat diet spread between 6 meals and approx 3000cals a day.

Let's just say variety will not be the spice of my life! :D
 
JamesU2005 said:
Does one take Protein Whey shakes on off days too?
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Yes. Your bodys mainly depleted of protein and growth 60-75% of the redical rate happens during the morning period. Therefore it's wise to have a cereal (Semi skinned milk) and normally or have Whey protein supplement normally concentrate if having with milk during the morning
 
This will be my diet. Any major flaws/faults?


Meal 1. 4 eggs, 3 wholemeal slices of toast, 200ml semi skimmed milk.
64g Carbs, 44g Protein, 31g fat, 718cals.

Meal 2. 25g whey, 50g oats, 10g flax, 400ml semi skimmed milk.
51g Carbs, 41g Protein, 17g fat, 522cals.

Meals 3. 1 tin tuna, 100g brown rice.
66g Carbs, 40g Protein, 5g fat, 479cals.

OR

Meal 3. 100g beef, 100g potatoes, 1/2 tin beans.
47g Carbs, 42g Protein, 13g fat, 475cals.

Meal 4. 25g whey, 50g oats, 10g flax, 400ml semi skimmed milk.
51g Carbs, 41g Protein, 17g fat, 522cals.

Meal 5. 125g gammon, 100g couscous, 1/2 tin beans.
55g Carbs, 44g Protein, 9g fat, 486cals.

OR

Meal 5. 100g chicken, 100g brown pasta.
66g Carbs, 41g Protein, 4g fat, 466cals.

Meal 6. 100g cottage cheese.
3g Carbs, 12g Protein, 3g fat, 84cals.

Snacks. 25g hazelnuts. + fruit, veg, salad.
1g Carbs, 4g Protein, 16.2g Fat, 162cals.

Total approx. 290g Carbs, 225g Protein, 100g fats, 2950-2975cals.


A few notes. I've not included the fruit or veg in any totals. I figure i'll have 1 piece of fruit in the mornings. I do really struggle with my veg but will be making up a salad everyday that i'll be snacking on along with the nuts. (spinach, peppers, spring onions, mushrooms, cucumber)
 
How much protein do you suggest you should consume a day? I weigh around 196 pounds or 14 stone in old money, 6"4 in height.

Looking at topping up my protein intake with Reflex Instant Whey, it suggests 25gms, 2 to 3 times a day.

What's the limit for someone with my weight/height?
 
It depends on who you listen to or what your thoughts are on the matter. Some people say anything from 1.2 to 1.8g per Kg. Some say between 0.5-1g per lb of bodyweight. Some say the same as both of the above for lean body mass.

I prefer the idea (and scientifically it makes more sense) of following the lean body mass route. Fat will not utilise protein in your body. However your lean muscle will as well as your organs and other parts of your body. So why give your body more than it can possibly use and run the risk of expensive protein to be converted into even more fat via gluconeogenesis? So I'd rather use calculations whereby my body is going to use what it needs rather than forcing it to do more than it needs.

So even if I take my heaviest weight my LBM was still sub 200 lbs. Though the max I ever took in for a prolonged period of time was about 200g absolute max. Yet over the past 4 years I've put on over 15kg in bodyweight which is over 33lbs (nearly 2.5st) and increasing my BF% by 1-2% only (mid high teens) without hitting the dizzy heights of 200+ for month on month.

Personally, I'm not a believer in taking 300g of protein every day. It's a waste of money and time. Unless, of course you LBM is high enough to warrant that much. A lot of the pros that are on naughty chemicals will need a lot owing to their higher state of protein synthesis. However all of us on here aren't.

Not every one agrees with me on this, but to me it rally is that simple. My only evidence is using my own experience and how I've developed personally. Of course using some scientific/biology knowledge and facts helps as well.
 
There's no "limit". It's just a balance of how much money you want to spend vs. how much you're actually using vs wasting.

Adding another 50g via shakes is fine, but why not just eat some food? 50g is easily done, a couple of eggs and a fillet of smoked mackerel for example.
 
JamesU2005 said:
Anyone pre-mix their shakes a few hours before taking?

Is it not a good idea?
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I have always been told drink it soon as mixed if possible as it loses some properties...stole this form another site...

"If it sits around, the biologically active / immunological properties of the protein would probably be diminished, but the aminos won't just disappear.

While it probably would be OK, it will probaby get funny tasting if it's warm"

Hope that helps..
 
Freefaller said:
However in spite of all this, the liver (the most amazing organ in the world - I think it's just fascinating - if ever I were to become a doctor this would be my field I think, I love it...
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Interesting you say that, I want to be a doctor, and specialise with the liver :p

There's no specific specialty for the liver, but there's hepatology, which is about treating liver disorders, and a corresponding surgical specialty to do with operating on livers. There's also loads of specialties in which you might encounter the liver through your main line of work. eg: oncology is the field of treating cancer.

Freefaller said:
I found another one... one called maple syrup urine disease.
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Weird, I just read up on this, and apparently this condition is present from birth?

I've noticed a couple of times that my weewee smells like maple syrup :eek:
But that's only very occasionally :confused:
 
Guys

Just got some Creatine Monohydrate through from my protein as i wanted to give it a go. It is in powder form and i was wondering what is the best way to take it.

Once a day, mixed with my protein shake after the gym ? or would i be better off taking it twice. On another note on the back it says about mixing with water. If i mix with my protein shake then its going in with milk, will that be ok ?

Many Thanks

Sam
 
With mono you have too, well scrap that you don't have too but it's advised that you go through a loading stage. So take about 5-6g a day for the first couple of weeks then go down to the recommended 3g

I always take mine pre workout, but some say it works best post. It depends what works best for you but start with pre workout.

Always make sure you take it around the same time of day, even on non work out days

Never tried it with milk, but I don't see why not, although surely that would delay the uptake of it into your system. Ideally, neck it with water then have a source of quick carbs after, it speeds up the time it takes to get working
 
Agree with what Steedie said. Try and consume it with simple carbs, this will help a lot. BTW I wouldn't bother with the loading phase.
 
Whether you're looking to maximize muscle building and fat loss or you're simply looking to take the best pathway to optimal health, rather than using irreverent supplements, fish oil is a good supplement you must be adding to your daily diet.
 
robotCocks said:
WHY
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Getting enough omega 3 in your diet is probably the healthiest thing you can do for your body. Theres tons of studies showing that it helps protect against many types of cancer, heart disease, diabetes, insulin sensitivity, hormone imbalances...the list is endless.

Its also quite cheap and is definately the supplement I would chose if I could only have one.
 
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