Quote:
Originally Posted by thefreak350  Hi Francisco there are a few places of concern with your diet. I ask it in the form of a question because you might have a reason that I may not have initially though of.
Meal 3: Why white rice instead of brown?
Meal 4: Why virtually no fat in this meal especially when eating a baked potato?
Meal 5: Why no protein?
Meal 6 pwo: What about a carb like dextrose or white rice?
Meal 7: Maybe add some casein.
Macro %: I think I would decrease protein and increase fat. 50C, 20F, 30P. |
Thank you Defreak!!!
I appreciate your comments bro!!!! I wish that everybody could criticize my post and diets...so can force my self to re-think and review what I am doing!!...thanks bro!!. On the other hand you are Right in all your concerns but I have done it on purpose! Let me explain my self:
In Meal 3:....I have been trying to find brown rice every where here...and I haven’t been able to find it.... Also I really like the taste of white rice....so I thought that because I am in the off-season I can at least make my foods a little bit more enjoyable ...so I decided to add one cup with my beef at lunch....Finally I will be eating this for the next 10-12 months so I think is fair!!!
In Meal 4: In that one you are more than right ...i should have included some fat with that meal....i missed that one!! On the other hand I choose potatoes for the same reasons stated above plus that they are more convenient for me...i can pack hem fast and cook them in 2 minutes at the office.
In meal 5: For me this is not a regular meal.....and in my thinking is just like some kind of energy
infusion for my workout!! I tried it recently when I was dieting for the show and I felt that gave me the energy to workout hard. My reasoning may be dead wrong but I like to try new things....Finally I am not including fat in my pre and post workout meals..(Layne advised me to do that while dieting and I thought it would be good idea to incorporate that principle here)
In Meal 6: Again you are right....however this time I am experimenting a little again. I think that your concern is about speeding up recovery!!!. However in my case I am applying another method....i will be drinking 15-20 grams of BCAA during my workout (the most catabolic time)....then Immediately after my workout I will have some amino-acids.....once I get home 25 minutes later I get meal 6 (30grams of whey + healty carbs and some sugars from milk) and 2 hours later meal 7
In meal 7: In this case Fats and oils tend to slow down protein digestion........So I will have a constant supply of aminos while sleeping. Also I usually wake up in the middle of the night to go the restroom...so i will take advantage of this time to drink some BCAA 5-10 grams!.......if you guys wake up in the night you should try it.....it is amazing how your body recovers.....less soreness, mind acuity etc.
Concerning to the Macro% .....i did a lot of thinking about this!! Should I use the recommended Macros or go by my crazy intuition!!! Well I choose my crazy intuition LOL!!! I know that these days everybody is saying that more than 1gr of prot per lb of body-weight is a waste. I may be really wrong but last year I divided my bulking in two phases...in the first one I was eating mod-prot and lot of carbs and in the second phase I started eating a lot of protein...and guess what I gained more muscle than fat in that period.....i am not saying that it is the way to go but at that time it worked for me!! Let me explain my reasons further:
The first reason for choosing a high protein diet is that I am in the transition between been eating less carbs than a bird while cutting and the eating a ton of carbs while bulking....and I don’t want to go from 150-175 grams to almost 500 grams if I go for 50%carbs.
Second reason....Excess protein is transformed to fat but it is more metabolically costly!!!!! See Dr Lonnie Lowery explanation below.
Third reason.....I train like a crazy man!! 20 rep squats with tempo!!! 50 reps sets on the legs press OUCH!!!.....call me crazy but I feel pretty good after I accomplish something like that!!!.LOL!!!
I don’t use heavy weighs all the time but I like to challenge my body to the limit (safely) LOL!............going back to the subject.. the more intense you train the more muscle you break down and for instance the more protein you need to repair!! Check below what some well recognized experts recommend about protein intake!!!
Dr. Jonh Berardi: "Personally, although there are many factors influencing protein needs, I think people striving for muscle growth need at least 1 g/lb. There's even some literature in the famed Romanian weightlifting programs that suggests that 1.6 to 1.8 g/lb might be beneficial for really intensely trained guys. If I had to make recommendations, though, I'd say that 1 g/lb is a good start for trainees just plugging along with typical year-round training. When the intensity goes up, I'd take the protein up, too".
Cy Willson: "For a typical bodybuilder, there's no question that a minimum of 1 g/lb is an absolute necessity. I think metabolism has a lot to do with intake so in cases where the person has a fast metabolism, I'd go with 1.25 to 1.50 g/lb. I've seen guys that had trouble gaining muscle conquer this by simply using that formula".
Dr.Lonnie Lowery: "I think there are real body composition advantages to eating upwards of 1.5 g/ lb. That's right, overfeed protein! First off, overeating protein, within reason, will not make you fat. A calorie is not a calorie! That is, excess protein calories aren't as likely to be stored as body fat compared to carbs and most fats. This is because protein has to have its nitrogen ripped off in the liver (the urea cycle), which is an energy costly process. To boot, protein kicks up glucagon secretion and glucagon antagonizes the lipogenic (fat storage) effects of insulin.
Carbs don't lend people the same favor; they just jack insulin levels sky high. The net result is that the thermic effect of food is about 30% of the intake for proteins, while it's just 4 to 6% for fats and carbohydrates. This means that for a 100 calorie meal, protein will require a full 30 calories just to process it, compared to a mere 4 to 6 calories expended to process those yummy gut-expanding carbs and fats. The bottom line is that it appears better to overeat than to under-eat protein when you're trying to add muscle mass while keeping the body fat off.
Finally thanks for reading.....i will post my trainig as soon as i finish thinking what in the world i am going to do!!!!
...very nice cisco
