My Thoughts on Nutrition and Training

[thesteed46]

I need to drop chocolate milk from my diet.

What do you think would be a good diet for a guy trying to get back in shape? I picked up a little gut, but stayed the same weight. I've stopped eating cereal, and am trying to eliminate any processed foods. Also have been eating more apples and bananas. I guess I could use some more vegetables.

Thanks for the help.

[G Speed]

^^^^^ good post G speed better than the brakes one. lol I will try that....

lol, you win some you lose some

[Flatgod]

I avoid all dairy products. As far as ppl having issues getting 6-8 meals a day in, I blend protein powder with berry's and fruit and drink it throughout the day between meals. As for protein supplementing being useless, that might be some of the worst "advise" I've heard. I can understand avoiding Noxplode or maxpump2.0 or whatever BS powdered sugar supplement ppl try to sell you but the benefits of good protein are inarguable.

[qwikredline]

good benefits from protein but the body doesnt absorb protein as quickly and in such quantities as everyone thinks. No substitute for good normal food and veggies

[qwikredline]

and some folks are lactose intolerant. I am not happily...

[G Speed]

@ Flatgod

Your mistaken what i'm saying...

I never said protein is bad for you, I'm just saying if you have a proper diet you have no need for it..

[Flatgod]

Meh. It's hard to take in 300+g of protein a day from diet alone. I'm not lactose intol, but when I switched dairy for other foods I dropped 8lbs and when you don't have much fat to begin with it's a huge diff.

[Terminator]

Meh. It's hard to take in 300+g of protein a day from diet alone. I'm not lactose intol, but when I switched dairy for other foods I dropped 8lbs and when you don't have much fat to begin with it's a huge diff.

If you eat 37G each meal 8 times a day that is ~300G. 37G is only 6-7 oz lean meat which is not that much for most people to eat. Eating 400G per day is kinda tough for me though. Honestly I do not think it will make any difference if I eat 300G or 400G per day because the most my body seems to be able to process is 40G per every two hours.

[Terminator]

I need to drop chocolate milk from my diet.

What do you think would be a good diet for a guy trying to get back in shape? I picked up a little gut, but stayed the same weight. I've stopped eating cereal, and am trying to eliminate any processed foods. Also have been eating more apples and bananas. I guess I could use some more vegetables.

Thanks for the help.

Cut out processed foods completely too many refined carbs, salt, and bad fats, no dairy, lots of veggies, limit yourself to 1 banana per day or one apple per day. No bread except 100% whole grain bread. Cut unnecessary fat out no mayo, grill or bake all your foods, nothing fried. Read all your food labels and watch for hidden trans fats and salt.

[Terminator]

nope lol

2.5G of fat
28G Sugar lol
9G protein
28G Carb

+ it taste great

Mind you.. I probably don't work out like you do...so choc milk is just right for me..

FYI: I know the sugar is bad for you but we all love sugar

win edit:

Here’s why post-workout chocolate milk tops the list when it comes to fueling yourself after a hard session at the gym.
Protein Content

Post-workout chocolate milk is beneficial because of its protein content. Every cup contains between 8 and 11 grams of protein, with the Clover and Bravo Foods brands containing the most. Ideally, you’ll want to consume between 15 and 25 grams of protein after a workout, which equates to 500 to 750 ml of chocolate milk.

Also, a study in the American Journal of Clinical Nutrition found that, when taken immediately after exercise, milk-based proteins promote greater muscle protein synthesis than soy-based proteins.

Finally, another reason why post-workout chocolate milk is beneficial is because cow’s milk contains about 80% casein protein content and 20% whey protein content. This is ideal because the whey protein is fast-acting, allowing amino acids to get right into the muscle tissue, while the casein protein is digested slower, providing a steady stream of amino acids over a lengthier period of time.
Carbohydrate Content

Turning to post-workout chocolate milk immediately following your lifting sessions is a smart move because of the types of carbohydrates it provides. The total carbohydrate count will vary depending upon the brand you choose, with most coming in around 20 to 25 grams of carbohydrates. The highest carb count is found in Hershey’s 2% Chocolate Milk, which rings in at 31 grams, while Hood’s Calorie Countdown 2% Chocolate Milk has the lowest carb count (5 grams).

This sugar will cause a spike in insulin levels, driving the glucose molecules into the muscle tissue and replenishing the energy stores for your next workout. Without this insulin spike, you’re going to be looking at a slower recovery period, which could mean more time out of the gym.

A study by the International Journal of Sports Nutrition had subjects perform three interval-style, exhaustion workout sessions on separate days, and then monitored the recovery that was demonstrated. The subjects consumed either chocolate milk or a carbohydrate replacement fluid post-workout.

More reasons to include chocolate milk in your post-workout routine...
Page 2: Chocolate Milk

It was seen that after the recovery period was over, those who were drinking post-workout chocolate milk showed enhanced performance between the interval sessions, indicating that the carbohydrates in chocolate milk were doing a better job in recovery than the carbohydrates in the replacement beverage.
Calcium Content

Finally, drinking post-workout chocolate milk is a smart move because of its calcium content. Calcium is one of the minerals that plays a critical role in the “power stroke” -- when the individual muscle fibers generate tension through a cross-bridge cycling pattern, causing contraction to take place. The calcium ions are what bind to the plasma membrane and send one of the first signals to stimulate the power stroke. So, without enough calcium ions in the body, this process will not take place optimally.

By drinking post-workout chocolate milk you will increase your daily calcium intake, and increase the likelihood of an optimal power stroke. Most brands average between 300 and 400 mg of calcium, but if you opt for Hershey’s Chocolate Milk, you’ll get 500 mg per cup.
milk it

Chocolate milk has a bad rep for being full of sugar, but perception is quickly changing and people are turning to it after their workout sessions. So, there’s no need to spend tons of money on mixing up some fancy post-workout beverage -- consider using simple chocolate milk instead.

Did you notice I said whole chocolate milk when I quoted those numbers? Low fat has less fat, more protein, and same amount of sugar but to get the minimum 25G of protein you need post workout you are ingesting nearly 70G of sugar and only ~25G of it is lactose the other ~45G is added high fructose corn syrup or sucrose. There are better carb sources for a post workout drink. Also, milk protein is over 82% slow digesting protein which makes it less than ideal for a post workout drink. Immediately post workout your body needs quick digesting proteins to aid in muscle protein synthesis and quicker recovery. Less than 18% of milk protein is whey protein the quick digesting type of protein found in milk. As for it being cheaper I beg to differ. Even using hydrolyzed 100% whey isolate 25G pure protein (no fat, no lactose) costs me about $0.60 and 40G wazimaize carbohydrate costs $0.25. I normally use 50G protein 80G carbs so $1.20 + 0.50 = $1.70. You would have to drink 54 oz of chocolate milk to get that same amount of protein which is almost a half a gallon which costs at least $3.00 (T G LEE is about $4.00 for a half gallon) . So who exactly is wasting money?

[thesteed46]

Cut out processed foods completely too many refined carbs, salt, and bad fats, no dairy, lots of veggies, limit yourself to 1 banana per day or one apple per day. No bread except 100% whole grain bread. Cut unnecessary fat out no mayo, grill or bake all your foods, nothing fried. Read all your food labels and watch for hidden trans fats and salt.

Awesome, thanks a lot.

What would you recommend for snacks? Veggies? Since I'm working out more I'm going to be more hungry.

[Terminator]

Awesome, thanks a lot.

What would you recommend for snacks? Veggies? Since I'm working out more I'm going to be more hungry.

Eating often like 6-8 times a day will keep you full all the time. You will never be hungry and you will not be craving junk food. Limit each meal to an average of 300 calories if you are eating 8 meals a day or 400 calories per meal if you are eating 6 meals. If you limit fats and make sure you eat good carbs like brown rice, oats, sweet potatos, or whole wheat pasta, include 1/4 to 1/2 cup veggies you like to eat in each meal or eat them as a snack between meals (asparagus, green beans, peppers, celery, kale, spinach, broccoli, squash, and other green, yellow and red veggies are great choices) and lean protein like chicken breast, egg whites, extra lean steak, or fish like tilapia.

[thesteed46]

Alright sweet, thanks so much.

[Terminator]

Alright sweet, thanks so much.

Your welcome. If you have any specific training questions do not hesitate to ask me.

[Terminator]

My thought of the day. Nothing annoys me more in the gym then seeing people do things half assed. Doing 1/4 range of motion lifts with poor form and way too much weight. Yesterday I saw a big guy (probably almost 100 lbs heavier than me) doing seated leg curls with 210 lbs no problem there but he had the machine set to where he was doing only half or possibly less of his natural range of motion. There are multiple reasons using the full range of motion is so important. First of all, putting a muscle into its fully stretched position not only helps flexibility but it also stimulates the most muscle fibers to contract leading to bigger stronger muscles with less weight used. Secondly doing partial movements all the time will lead to muscle imbalances. This is especially true of compound moves like the squat, overhead press, bench press, chinups, etc. Different muscles are engaged during different phases of a coumpound move and some muscles are naturally stronger than others so you will end up exacerbating the strength differences between your different muscle groups. Also, doing too many isolations tends to create imbalances in strength so doing nothing but curls, tricep extensions, leg extensions, leg curls, front raises, etc will lead to imbalances in strength as well. Moral of the story your first exercises should be compound movements and if you finish those compound movements and you still have some energy left you can do a few isolations but make sure you do antagonistic lifts like curls and tricep extensions or leg curls and leg extensions doing equal sets and approx equal reps.